CrossFit and Personal Training

3 Rounds:

• 1:30 Slow Bike or Row
• 1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

** Pull ups. Use an appropriate band and ensure you lock out and get to full range of motion.

** Push ups.  We will not be defaulting to the knee if you cannot do a full push up from your toes for strength development.  Set up a bar or a bench to get to full range of motion.

** Air squats. Nice slow, full depth of squat and standing tall.  

Warm up for 10 – 12 mins.

E1.5MOM – Clean complex work

Warm-Up Sets

• Set #1 – 2 Power Cleans + 2 Front Squats @ 50%
• Set #2 – 2 Power Cleans + 2 Front Squats @ 55%
• Set #3 – 2 Power Cleans + 2 Front Squats @ 60%
• Set #4 – 2 Squat Cleans @ 65%
• Set #5 – 2 Squat Cleans @ 70%
• Set #6 – 2 Squat Cleans @ 75%

Working Sets

• 3 Sets of 1 Squat Clean @ 80%
• 2 Sets of 1 Squat Clean @ 80% – 85%

E3MOM BACK SQUAT WAVES:

3 – 1 – 3 – 1 – 3 – 1

• 3 Back Squats @ 82% of 1RM Back Squat
• 1 Back Squat @ 87%
• 3 Back Squats @ 82%
• 1 Back Squat @ 89%
• 3 Back Squats @ 82%
• 1 Back Squat @ 91%

5 Rounds:

• 5 Strict Pull-Ups
• 3 Wall Walks
• 10 Strict Ring Dips

Or:

CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY

A. Every 30 seconds, for 3 minutes (3 sets) of:

• Interval 1 – Pistol Squat x 2-4 reps (right leg) *Rest 5 seconds between reps
• Interval 2 – Pistol Squat x 2-4 reps (left leg *Rest 5 seconds between reps

B.

Every 30 seconds, for 8 minutes (4 sets) of:

• Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 8 reps (https://www.youtube.com/watch?v=p-p-UrajI8M&feature=youtu.be)
• Interval 2 – Bar Hang x 20 seconds (no video, just hang from a bar without your feet)
• Interval 3 – Elbow Drops x 10 reps (https://www.youtube.com/watch?v=7Ib1g4im9W8&feature=youtu.be)
• Interval 4 – Lat Insertion Pull-Ups x 10 reps (https://www.youtube.com/watch?v=mHOxqrIWwdI&feature=youtu.be) *Keep your elbows pulling to the sides and away from your body (laterally).

• Roll quads, adductors, T Spine plus couch stretch