September 2024

Main PUMP day! Work in groups of 2-3 for spottersE3min x 15 min (5 sets)5 barbell bench press @70-75%+ of 1rm PP or heavier if possible)4-6 strict pullup- add weight if possible (vary grip between wide/reg/narrow)10 each side DB bicep curl (20 total) Lvl6/5: DB 50/40Lvl4/3: DB 35/20Lvl2/1: DB 20/12

A. Toes-bar skillSkill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 B. Team workoutALL classes:In teams of 4, with only one member working at each station at any one time, perform as many rounds and reps as possible in 16 min (4 rounds)Station 1 – Calorie BikeStation 2 – Toes-barStation 3

CrossFit Main A. Skill: Rope climb skill workRope Climb skill work (https://journal.crossfit.com/article/cfj-the-rope-climb-wrapping): http://gymnasticswod.com/content/rope-climb-progression-pt1 (http://gymnasticswod.com/content/rope-climb-progression-pt1) B. 1 rope with 3 peopleAlt. tabata rope climb/bike 20 on x 40 off x 8 sets each buddy (12 min)P1: :20 max reps rope climbs:10 transitionP2: :20 max reps rope climbs:10 transitionP3: 20 max rep rope climbs*as soon as you finish your rope climbs

Main: 30 min;E2 min x 10 min: 3 strict shoulder press0: 3 x 30-35% of 1rm pp, every 2 min, increase by ~5% jumps E2 min x 10 min: 2 push press10: 2×60-65% of 1rm pp, every2 min, increase by ~5% jumps E2 min x 10 min: 1 split jerk20: 1×65-85% of 1rm PP, every

CrossFit: 21 min total Main:‘Amrap(s)’ 5 min rest 4 min rest

CrossFit:  Main (32 min total)A. Run :30 out, :30 rest, :30 back, :30 rest x 10 min (5 sets)1 min restB. Row :30 row, :30 rest x 10 min1 min restC. Bike :30 bike, :30 rest x 10 min  Lvl6/5: Send it. Goal here is knowing you will fall off pace, but pushing the intensity

Main:A. E3 min x 15 min (5 sets)6 back squats, directly into 3 front squats*all at same weight across 60-70% of 1rm front squat

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

Test Day 6 (ShinDig 630pm!) CrossFit: same time frame as Monday/Wednesday; A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rmdetails:L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%L5: Male: (255+)95 – 125 – 155 –