Day 30

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

Mt. Climber with reach x 4 (each)

Push-up x 8

Elbow Plank T-rotation x 4 (each)

Single Leg RDL x 8

B. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. Strength

1. Bench Press: Work up to 3RM in 8 min

2. Pendlay Row: 5x8 AHAP

3. Accumulate 30 RDL + Bent row w/ full stop at top (empty barbell)

Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

Day 95

A. Strength

EMOM x 14 Minutes:

Odd: 3 Rep Deadlift

Even: 3 Muscle Ups (6 Pull ups + 6 Dips)

B. Accessory Work (Superset)

Four sets of,

DB Bench Press x 12

Barbell Row (Underhand Grip) x 12

C. Vanity Work (Superset)

Three sets of,

Hammer Curls x 12

Med Ball Push-Ups x 15

Day 84

A. Max Effort Movement

Chin-Up (3RM)

B. Accessory Movement 

DB Floor Press (2 x MAX)

C. Horizontal Pulling/Rear Delt Superset 

Barbell Row (Underhand) 4 x 8-12

Rest 30s

Band Pull Apart 4 x 12

Rest 60s

D. Traps

Snatch Grip Overhead Shrugs (4 x 10)

E. Vanity Work Superset 

Seated Incline DB Curls 3 x 8-15

Rest 30s

BW Skull Crushers x MAX

Rest 60s

Day 53

A. Squat

Front Squat 

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (Time)

100 Abmat Sit-ups 

On the Minute - 7 Burpees 

C. Pulls

Bent Over Barbell Row (4 x 10)

Rest 90-120 seconds betweens sets. Heavy as possible.

D. Pulls

Chin-Ups (4 x 8)

Rest 90-120 seconds between sets. Add load if able.

Day 49

A. Squat

Front Squat

3 x 5 @ 70%

3 x 3 @ 80%

3 x 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

B. MetCon (AMRAP) x 10 Minutes

10 Alternating OH Lunges (95/65) 

15 Abmat Sit-Ups 

40 Double-Unders

C. Pulls

Underhand Grip Bent Over Barbell Row (4 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

D. Accessory Work

Hip Extension with rear-delt raise (3 x 12)

Rest 90-120 seconds between sets.

Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*

This moment, we own it.

Today's Article: It's not CrossFit's Fault

Warm-Up: 

Blackburns (Y-W-T-I) 3 sets of 15 sec. hold each position

-Video Demo at 3:35-

A.) Three Sets, not for time of:

Double Unders x 50
Handstand Hold x 30 Seconds
Toes 2 Bar x 12

B.) (AMRAP) As many rounds as possible in 8 minutes of,

5 SDHP (70/53)
5 Push-Ups

C.) EMOM for 30 Minutes,

Minute 1: 15 Calorie Row

Minute 2: 12 Alternating DB Snatches (65/45)

Minute 3: 15 Abmat Sit-Ups

D.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 60 seconds
Chin-Up x 6 reps
Rest 60 seconds
Weighted Hip Extensions x 8 reps
Rest 60 seconds

Be Balanced

A.) Deadlift (10-10-8-6-4)
(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B.) MetCon: 5 rounds for time of,

10 Power Cleans (135/95)
10 Burpees

C.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Band Pull Apart's x 12 reps
Rest 30 seconds
Weighted Back/Hip Extension x 12 reps
Rest 60 seconds

___________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Pump it up

A.) Bench Press - (3RM)

- Progressively RAMP up to a 3RM Bench Press

- You should reach your top set in 6-8 sets.

ex.
135 x 5, 155 x 5, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 245 x 3, 255 x 3 (3RM)

- No slow or grinding reps.

B.) Accessory Work: 2 sets of MAX reps of,

DB Floor Press (Neutral Grip) 

- Rest 3 minutes between sets
- Choose a weight you can get 15+ reps with, and go for max reps each set.

C.)  Strength (Superset): 3 Sets of, 

           (1 minute rest after each superset)

Barbell Row x 8
Band Pull Aparts x 12

D.) MetCon: EMOM x 10 Minutes

Top of the minute: 10 Dips (Sub any pushing variation)
Every :30 mark: 5 Strict Pull-ups
__________________________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*