3X5 Back Squat
3X5 Shoulder Press
3XMax rep strict Pullups
3XMax rep GHDs
3XMax Rep Dips
Starting weight for this first day is 60% of you 1 rep max for each squat and press. All 3 sets are done at the same weight. It’s probably going to feel light so make sure you go full range of motion.
For the 3X max rep work, try for full range of motion, if you can get 3 sets of 15 this time add weight next time these come up. Scale as necessary
Try to find the rest of your 1 RMs.
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
In preparation for starting the strength phase of our program next monday we need to find some Maxes. Deadlift, press, bench, front squat, and back squat.
If you found new PRs this week there is no need to re-do them. I can come over at lunch today and hopefully we can get through some of these 1 RMs today, and maybe finish them tomorrow if necessary.
Randy, Ryan: I was planning to have us all start at 60% of our maxes for our 3X5s, how was that for a starting point when you guys did your programs? We will be hitting each exercise probably only once a week, so maybe we can do larger jumps in weight, like 10 lbs a week until it starts getting really rough?
I plan to run this starting Monday and going through at least February. Taking out some days or weeks for vacation we will probably get 12-16 weeks of this, maybe longer depending on weather.
The strength work is going to consist of back squats, front squats, press, bench press, deadlift, and maybe some rotating accessory work like RDLs or bent over rows. Cleans are going to be saved for metcons since we don’t have bumpers to really go heavy with.
Elizabeth.
21-15-9
Cleans @ 135, ring dips (sub 2X extra deep bar dips)
Max Effort Back Squat
Then:
3 rounds, each for time, of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
rest 3 minutes between rounds.
Scale or omit as necessary if you are running tomorrow.
3X5 Bench press, 1X10-15 bench press
4 rounds
Run 400
30 GHDs
Dynamic Effort: Power Clean 12 sets of 2 reps @ 65% of 1RM on 0:45
Then:
21-15-9 reps for time of:
Overhead Squats, 95/65 pounds
Handstand Push ups
Then: apologize to your shoulders for the beating they just took
Running: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
All out maximum efforts on each run.
Hand Stand and Hand Stand Pushup Practice
Then:
Hang Power Clean, reps of 3-2-2-2-1-1-1-1-1 for load
“Cindy”
As many rounds as possible in 20:00 of:
5 Pull ups
10 Push ups
15 Squats
OR
“Mary”
As many rounds as possible in 20:00 of:
5 Handstand Push-ups
10 One legged squats (per leg)
15 Pull ups
Then:
6:00 of 100m sprints on 0:30, rest 3:00,
4:00 of 100m sprints on 0:30, rest 2:00,
2:00 of 100m sprints on 0:30
Max Effort Sumo Deadlift: Check loads from last time and go up from there
Then:
7 rounds for time of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
Attempt to do each round as unbroken as possible. Hold a DB between your feet then drop it after the first 3 while still hanging on the bar.
Or.
Row 1000m
9 Back Squats, 155/105 pounds
Row 750m
15 Back Squats, 115/75 pounds
Row 500m
21 Back Squats, 95/65 pounds
Dynamic Effort Push Press
12 sets of 2 reps @ 60% of max, every 30 seconds
Then: Linda
10-1
1.5 X Bodyweight Deadlift
1 X Bodyweight Bench Press
.75 X Bodyweight Power Clean
Max Effort Hill Sprints “At Speed”
Run: 10 x 30 seconds max effort, rest 2:00 between each rep
Dynamic Effort Box Jumps.
8 sets of 3 reps on the minute, choose a height that is not a max effort but something challenging you can do three in a row at without having to rest and reset
Then:
5 rounds for time of:
Hold breath 0:30-1:00 (this is done BEFORE you do a round, the longer you hold your breath the longer you can subtract from the actual work time at the end)
15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders
Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30).
Subtract breath-holding time from total workout time.
Max Effort Push Press
Then:
3 rounds for time of:
7 Push Press, 185/135 pounds
12 Lateral Burpees
OR:
10! (10, 9, 8…3, 2, 1 reps) for time of:
Power Clean, 155/105 pounds
Chest-to-Bar Pull ups
KB Swings, 1.5/1 pood
Then:
4-6 x 2:00 TT, rest 4:00 (Run as far as you can in 2:00, rest for 4:00)
Zercher Squat
then
3 rounds for time of:
3 Box Squats at 80% of 1RM
5 Box Jumps, 30″/24″
7 Pull ups
2-3 X 1 Mile repeats. 4 min rest between intervals. Hold efforts within 10-15 seconds.
MSFC Crossfit 