Tuesday 10.10.17

PALEO CHALLENGE TESTING WEEK

A. 3RM Push Press!  Lets GO, time to dig deep

B. Back Squat

Set 1) 5 reps @ 65-70%

Set 2) 3 reps @ 70-75%

Set 3) 1 rep @ 75-80%

Set 4,5,6) 1 rep @ 85%+  if feeling good 90%

C.

EMOM 15:00

Minute 1) 10/8 Calorie Row

Minute 2) 8 toe to bar/ 12 knee to elbow

Minute 3) 12 alternating DB snatch

 

Performance

A. 3 RM Push Press !!!   LETS GO!  BIG NUMBERS

B. Hang Snatch x 3 reps (no dropping bar)  Every :90 seconds x 5 sets  Starting at 95/65 Building ( you can take whatever jumps you’d like) ** focus is speed, squat below parallel, breathing

C.

EMOM 15:00

Minute 1) 10/8 Assault bike cals

Minute 2) 8 Burpee box jump over

Minute 3) 5 bar muscle up / 10 pull-ups

 

Friday 10/6/17

Growth & Development

A. Push Press 90% of our 3RM   3×3

B. EMOM x 12:00

Even:  100m run

Odd: KB thrusters x 10

C. EMOM x 12:00

Even:  15  Push Press

Odd:15 slam ball

 

Performance

A. Snatch every :30 @ 75% of our 1RM x 10 sets

B. Clean & Jerk Every :90 seconds @ 70% 3 Clean and jerk singles x 4 sets

C. EMOM x 12:00

Even: 3 Deadlift 300/225   275/185  255/155

Odd: 6 box jumps 30/24

D. EMOM x 12:00

Even: 8/6 bike cals

Odd: 8 OHS 95/65

Thursday 10/5/17

Growth & Development

A. Front Squat Heavy single

B1. Front rack step ups x 8 each leg  + :30 second rest

B2. Seated box jumps x 3-4 reps ** high box working on explosiveness**  + 2:00 rest walk around  x 3 sets through

 

C. 5 rounds for time

200m run

5 box jumps

10 KB swings

5 burpees

 

Performance

A. Push press 3×3 @ 95% of our 3RM from week 1 of our tester

B EMOM 10;00 **goal is unbroken sets

Even: 15 wall ball

Odd: 35 double under

C. 5 sets  :45 seconds on the clock

12 thruster 75/45 **as fast as possible

+ max bike cals in remaining time holding on to a sprint throughout

+ 3:00 rest between sets

Wednesday 10/4/17

Growth & Development

A. 6:00 Bike @ 80% pace

B. Heavy strict Press x 3 reps  ** 5-10lbs heavier than last week is the goal

C. EMOM x 8:00

Strict press x 2 reps @ 90% of above number

D1. DB bench press x 8 reps 33×1  :15 second rest

D2. BB up right rows @ 30×1  x 8 reps :15 second rest

D3. Heavy Russian single arm KB swings x 8 each arm 1;30 rest walking around

X 3 sets

E. 4:00 Row @ 2:30 pace

 

Performance

A. Front Squat heavy set of 2

B. Front Squat Every 2:00 x 4 sets  85% of above number x 2 reps

C. 21/18/15/12/9/6/3

Calorie row

Burpees Over the Rower

D. 10:00 Bike @ 80% pace

Tuesday 10/3/17

Growth & Development

A. 4 rounds    ** 80,85,90,95%

250m Row

8 burpee

20 alternating lunges

8 burpee

20 single under

250m row

+ 4:00 rest between sets

 

Performance

A. Overhead Squat  Every :90 seconds  3 reps  @ 80% of our previous 2RM  x 12 sets

B. 3 Rounds

8/6 pull-ups

10 hspu/ 5 wall walks ( if you can hand stand walk sub 60ft walk )

30 double under

+ right into

3 rounds

10 alternating pistols

1 legless rope climb + 1 ropeclimb ( if you cannot perform legless sub 2 rope climbs)

10 toe to bar

 

 

Monday 10/2/17

“Risk”

7 rounds

7 chest to bar

7 shoulder to overhead

7 deadlifts

7 handstand push ups

200m run

 

** I will scale this accordingly **

 

A friend of mine had recently found out his father has a cancerous mass attached to his kidney which is being removed today.  Through further tests they have also been confirmed that he has stage 4 lung cancer, which will never be curable.

 

They are a strong family.  Steve, the father will never ask for sympathy.   He’d rather have you face your fears head on, with courage and without doubt.   What is the main reason we do crossfit?

 

Written by Justin ” Be like my dad everyday and focus on the preservation of your beautiful lives and cherish the gifts you have.”

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