• Bryce Boratko

CF Fitness & Performance- Week 3

*Please be sure to enter your score for CrossFit Open workout 20.1 at games.crossfit.com by 5PM on Monday 10/13!

**Monday will be a usual Saturday schedule like we do on every similar holiday; 8:30AM class, followed by Open Gym until 10:30AM.


***Accessory Work

Monday 10/13

CF Fitness

A1: 3-point supported DB Row x8-12/ arm

A2: Perfect Push-ups AMQRP

Rest as needed x 5 Sets


B. EMOM x 15 Minutes (4 Sets)

Station 1: 12 DB Hang Cleans -light to moderate

Station 2: 9/7 Calorie Row

Station 3: 150M Run

Station 4: Rest


Performance

A1: Pendlay Row x6-8

A2: Weighted Push-up x6-8

Rest as needed x 5 Sets


B. EMOM x 15 Minutes (4 Sets)

Station 1: 12 DB Hang Cleans 50/35lbs.

Station 2: 12/9 Calorie Bike

Station 3: 200M Run

Station 4: Rest


Tuesday 10/14

CF Fitness

A: Hang Power Snatch (hip) x3, E2MOM x10 Sets

B. 3 Rounds for Time:

15 V-ups or weighted situps

12 Shoulder to Overhead --moderate for 8 reps, you may use DB’s here.

9 NPU Burpee Box Jump/ Step up & overs


Performance

A: Hang Snatch (hip) + Hang Snatch (knee) 1+2 E2MOM x8 Sets

*Begin working sets around 70% of your best snatch. You may build in weight/ set based on feel, but movement proficiency here is the priority. There should be NO MISSED LIFTS here.

B. 3 Rounds for Time:

15 T2B

12 Power Jerks 135/95lbs.

9 Burpee Box Jump Overs 24/20in.


Wednesday 10/15

CF Fitness

A: Goblet Squat 5x10-12

OR; Box Front Squat 3x5@32X1

B. RDL 3x6-8

C. 10 Minute AMRAP:

7 Dips, or Perfect Pushups

9 KB Swings

7 Mixed DU’s or 30 Jump Rope


Performance

A: Pause Front Squat 65%x5x3@32X1

B. RDL 3x6-8

C. 10 Minute AMRAP:

7 Ring Dips

9 KB Swings 70/53lbs.

15 DU’s


Thursday 10/16

CF Fitness

A: Choice of mobility or Accessory Work

B. E2MOM x30 Minutes (4 Sets)

Station 1; Hang Power Clean + Front Squat + Jerk (3+2+2) -You may build based on feel

Station 2; Upper Body Pull- Gymnastics Skill

Station 3; 1 Minute Bike/ Row- sustainable pace

Station 4; Rest


Performance

A: Choice of mobility or Accessory Work

B. E2MOM x30 Minutes (4 Sets)

Station 1; Hang Clean + Clean + Jerk 60-70%(1+1+2) -You may build based on feel

Station 2; Upper Body Pull- Gymnastics Skill

Station 3; 1 Minute Bike/ Row- sustainable pace

Station 4; Rest

***Station ‘2’ is based on individual need. Reps for this are going to be different based on each possible movement & their progressions, and individual experience. Once you’ve got a movement, or progression to practice, focus on proficiency within that movement for no longer than a minute. Some movement videos w/ progressions will be posted to the Fulcrum FB community group, and a coach will be able to help assist you with the right progression.


Friday 10/17

TBD


Saturday 10/18

TBD

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