Saturday Sep 4
1 Class 10AM (Open 7-12)
With a partner, split anyway you’d like
40 Min Cap
3 Rounds
30 Front Squats 135/95
30 Pull Ups
3 Rounds
30 Cleans 135/95
30 Cals
3 Rounds
30 Shoulder to Overhead 135/95
30 Single Leg Squats
If scaling, use a weight that you can do 15 of the front squats unbroken the 1st round.
You have just over 2 minutes to finish each exercise if you are going to be under the cap which is going to be a struggle for most pairs.
Most pairs will get capped on the shoulder to overheads or single leg squats.
Sunday Sep 5
1 Class 9AM (Open 8-11)
21 Cluster 155/105
400m Run
21 Burpee over Bar
400m Run
15 Clusters
200m Run
15 Burpee over Bar
200m Run
9 Cluster
100m Run
9 Burpee over Bar
100m Run
M-F
Doors open at 5AM (7AM on Monday)
M-F 6:00 AM, 7:15 AM, Noon (except no 6AM on labor day)
Tues 5PM,6PM,7PM
Wed and Thurs 5PM and 6:30
Fri 5:30PM
Monday Sep 6 Labor DAY
Doors Open 7AM
Classes 7:15 and noon, open gym in between
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Tuesday Sep 7
We are pushing back our main lifts 1 day this week and testing 4-5 Maxes throughout the week.
1 Rep max Back Squat
1 Rep max Deadlift
20 Rep max Deadlift (You might be pretty smoked after the 1 rep max so ok to skip this one)
20 Rep Max Back Squat
1 Rep Max Shoulder Press
Back Squat
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep On sets 5 and 6, ok to go heavier or stay the same as set 4.
Metcon:
15 Min AMRAP
10 TTB
10 Wall Balls (yeah we just did these yesterday so it’s ok to do DB Snatches if you want)
10 TTB
20 Wall Balls
10 TBB
30 Wall Balls, keep adding 10 wall balls
Wednesday Sep 8
Deadlift
#1: 5 reps
#2: 3 reps
#3: 3 reps
#4: 1 rep
#5: 1 rep
#6: 20 reps (If you are smoked from the heavy singles, ok to sit this one out)
Metcon:
5 rounds 2min work 1 min rest
200M Run
Max 70/53# KB Swings
If you went heavy on the squats yesterday and the deadlifts today and set 1 or more PRs
your body and central nervous system are going to be exhausted.
It’s ok to go through the motions on this metcon today but keep track of reps if you’d like.
Thursday Sep 9
Every 5 min for 8 rounds
4 Muscle Ups
8 HSPU
16 KB Front Rack Step Back Lunges 70/53 (1KB, 8 reps one side, 8 the other)
Adjust muscle ups and HSPU so that you are working for 2.5-3 Min per each 5 min cycle.
Sub Burpee Pull Ups and Regular Push Ups if needed.
Record slowest round.
Friday Sep 10
Either 3×5 or 5×3 Front Squat (Same options as last week)
Also, 1 set of 20 Back Squats, this might be the hardest thing you do this week.
Metcon:
CrossFit Open 11.1
10 Min AMRAP
30 Double Unders
15 Power Snatches 75/55
(This weight is a little lighter than we often snatch with, at least the 1st 2 rounds should be unbroken)
Sat Sep 11
Shoulder Press
#1: 5 reps
#2: 3 reps
#3: 1 reps
#4: 1 rep
All 4 sets should be challenging.
Metcon:
35 Min Cap
With a partner
2x200M Run (each partner does 1 run)
4 Rounds (each partner does 2 rounds)
10 Box Jumps
5 Thrusters 95/65
Then 2x200M Run
4 Rounds
10 Box Jump
5 Snatch 135/95
Then 2x200M Run
4 Rounds
10 Box Jump
5 Clean and Jerk 185/125
Do the next 4 rounds with 205/145 then 225/155 then 245/165
Scale the weight so that the thrusters are a warm up and the snatches and 1st round of cleans are a little tough but manageable.
