CrossFit and Personal Training

3 Rounds:

• 5 air squats
• 5 leg swings – front/back & side/side
• 5 dowel pass thrus
• 5 dowel overhead squats
• 5 Sotts press with dowel
• 5 sit ups

E2MOM – 8 Sets of the Complex:

• Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pausing snatch pull is: 2 sec pause #1 – 3 inches off the floor, into 2 sec pause #2 – Knee-level and into 2 sec pause #3 – Power position, then stand and lower bar to the ground.  

On the squat snatch, pause in the bottom of the squat (the catch position) for 2 secs.

On the overhead squat, same 2 second pause in the bottom.

• Set #1 – 50% of Current Snatch
• Set #2 – 50%
• Set #3 – 55%
• Set #4 – 55%
• Set #5 – 60%
• Set #6 – 60%
• Set #7 – 65%
• Set #8 – 65%

Pausing Split Jerk Work

Part 1 E1.5MOM – Pausing Jerk Drives

• 5 sets x 3 reps (increase weight for each set).  Pause for 2 sec at bottom of dip.

Part 2 E1.5MOM – Pausing Split Jerks  (2 secs at dip + 2 secs at split jerk catch)

• Set #1 – 2 Reps @ 50% of estimated best CJ
• Set #2 – 2 Reps @ 54%
• Set #3 – 2 Reps@ 58%
• Set #4 – 2 Reps @ 62%
• Set #5 – 2 Reps@ 66%

d) STRENGTH 3:

BACK SQUAT

10 – 8 – 6 Repetitions (Week 2 of 4) – 3% Increase from Last Week on each Set

• 10 Repetitions @ 63% of estimated 1RM
• 8 Repetitions @ 68%
• 6 Repetitions @ 73%

Rest as needed between sets, but aim not to exceed 3 minutes.

2 Sets, not for time:

• 10 Dumbbell Box Step-Ups (5 each side)
• 20 Sit-Ups
• 10 Sumo Deadlifts
• 20 Seated Banded Rows

Athlete’s choice to build in weight or stay across after the first round. Rest 2:00 between rounds.

• Roll quads, adductors, T Spine plus couch stretch