MLK Day Hours – Jan 20th Classes 6,7,8,11AM & 5,6,7PM (We will be open between 12 and 5)
Monday
Starting today, for 6 weeks we will be using our 5RM Back Squat weight from last week and doing
Squat Waves with a % of that weight.
“Wave loading” is a series of sets that build in weight, reduce back to a lighter load, then build again.
This allows us to turn on more muscle fibers, enabling us to lift heavier than we might in a linear loading.
9 Sets of Back Squats at the following %’s of last week’s 5RM weight.
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
Each wave of 3 should have about a minute rest in between sets
Metcon:
10 Min EMOM
Even Minutes: 40 double unders (max of 40 seconds)
Odd Minutes: Row as far as possible
Score = Row meters – double unders less than 200
Tuesday
Z Press and and Sumo Deadlift SuperSet
5×5 of each exercise take about 2 min between sets
Build weight each set and finish heavy on the last Z Press set
Moderate weight on all deadlifts
Try to add 1 or 2# from last week on the Z press
Try to use the same weight as last weeks conventional deadlifts
Metcon:
15 Min AMRAP
5 Deck Squat (RX+ Inverted Burpee)
10 DB OH Step Back Lunge 50/35 RX+ 70/53KB
150 M Row
Wednesday
3-4 Sets of Upper Body Pulling
Metcon:
90 seconds on 90 seconds off for 30 minutes
Complete a 250/200M Row & 1 Heavy Deadlift (80-90% of 1RM)
If you don’t know your 1RM it’s ok to keep adding weight the
1st 4-6 rounds until you have found something pretty challenging.
Thursday
20 Minutes to build up to a 1RM Squat Clean & Jerk
We will use this # over the next 5 weeks for % work.
Metcon: Ascending Ladder 1–>10 (Time cap: 12 minutes)
DB Front Squat (RX 50/35)
Burpee Box Jump (24/20)
Friday
Metcon:
CrossFit Open 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12 Calorie Row
Saturday
Teams of 2, one working at a time
3 rounds for time, 30 min cap
60 Wall balls (20/14)
50 HPC (115/85)
40 HR Push ups
6 Rope climb
Sunday
WOD
*Partner 1 begins on a single movement while partner 2 completes 1 round of the “5-10-15” Then, they switch places accumulating as many rounds as possible in 8 minutes.
AMRAP 8
P1: Max Echo Bike
P2: 5 Burpees, 10 HR Push Ups, 15 Air Squats
Scale = No Push Up Burpee
2 Minutes Rest
AMRAP 8
P1: Handstand Hold
P2: 5e SA DB Thruster, 10 DB Box Step Overs, 15 Abmat Sit Ups
Rx = 50/35 DB, 24/20” box
Scale = HS Hold->Plank Hold, Step Overs->BW Step Ups
2 Minutes Rest
AMRAP 8
P1: Max Row
P2: 5 TTB, 10 Jumping Lunges, 15 Wall Balls
Rx = 20/14 WB
Scale = TTB->Hang Knee Raise->Floor Tuck Ups
