Monday Madness

20JUN, 2021

Metcon (AMRAP – Rounds and Reps)

25min AMRAP:
10 Dead Lifts (155/105)
10 Hang Cleans
40 Burpees
10 Front Squats
10 Push Jerks
400m Run

Rx+ (185/125)

Warm-up

Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) Barbell(45) Smashing
(Quads, IT band, Hamstring

Upcoming classes

CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Oct 2

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
10 Bootstrap Squats
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
5/5 World's Greatest Stretch
-
2 Sets (Priming the Legs and the Pulling Midline):
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
8 Barbell Goodmornings
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Back Squat (For Load Every 2:30 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 75%+ Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 80%+ Set 5: 2 Reps @ 85% Set 6: Max Reps @ 85% Percentages are based off a 1RM Back Squat.)
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
"Nate " (AMRAP - Rounds & Reps)
20 Min AMRAP:

2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Oct 2

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
10 Bootstrap Squats
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
5/5 World's Greatest Stretch
-
2 Sets (Priming the Legs and the Pulling Midline):
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
8 Barbell Goodmornings
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Back Squat (For Load Every 2:30 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 75%+ Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 80%+ Set 5: 2 Reps @ 85% Set 6: Max Reps @ 85% Percentages are based off a 1RM Back Squat.)
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
"Nate " (AMRAP - Rounds & Reps)
20 Min AMRAP:

2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Oct 2

Warm-Up:
General Warm-Up
2:00 Cardio Choice
-
10 Bootstrap Squats
:15/:15 Crossbody Lat Stretch
10/10 Single Leg Glute Bridge
5/5 World's Greatest Stretch
-
2 Sets (Priming the Legs and the Pulling Midline):
10 Banded Pull-Aparts
8 Scapular Pull-Ups
:15 Dead Hang + :15 Active Hang
:20 Hollow Hold
5 Up Downs
Specific Prep
2 Sets w/ an Empty Barbell:
8 Barbell Goodmornings
5 Back Squats @ 20x1 Tempo (Braced midline, consistent depth)
5/5 Back Rack Reverse Lunges (Knee tracks over the toe, torso stacked, no forward lean)
-
Back Squat Ramp:
4 Reps @ 40-50%
3 Reps @ 50-60%
2 Reps @ 60-70%
1 Rep @ 70-75%
Back Squat (For Load Every 2:30 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 75%+ Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 80%+ Set 5: 2 Reps @ 85% Set 6: Max Reps @ 85% Percentages are based off a 1RM Back Squat.)
Loading Notes
• Target 4-6 reps on the final max effort set at 85%; sets 1-5 are quality working sets, not builds to a limit.
• Reps decrease as load increases, so the bar should feel heavier each set without ever changing depth or bar speed.
• This peaks the back squat progression before a small deload next week and the 3RM in Week 9 of the cycle.
"Nate " (AMRAP - Rounds & Reps)
20 Min AMRAP:

2 Bar Muscle-ups
4 Hand Stand Push-ups
8 Kettle bell Swings @70/53
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Single Arm Dumbbell Row
8/8 Single Leg Dual Dumbbell Romanian Deadlift
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Oct 3

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Run Ideally)
-
10 Alternating Arm Swings
10 Back Slaps
8 Inchworm Push-Ups
10/10 World's Greatest Stretch
:30 Glute Bridge Hold
-
2 Sets:
:15 Passive Hang + :15 Active Hang
8/8 Single Leg CrossBody RDLs
10-15 Banded Pull-Aparts
:15/:15 Single Arm Plank
Specific Prep
8 Dual Dumbbell Bench Press @ Warm-Up Load (Controlled to the chest, feet planted, full lockout)
10 Synchro AbMat Sit-Ups
:20 Hollow Hold
-
100m Single Kettlebell Run @ Light Bell (Switch hands halfway, bell tight to the body and held on the shoulder, this is a practice run to get accustomed to it)
100m Dual Kettlebell Farmers Carry @ Light Loads (Tall chest, quiet shoulders, brisk steps or a trot)
"Intertwined" (Time)
For Time, Teams of 2
4 Rounds for Time
Partner 1:
200m Kettlebell Run
Partner 2:
20 Dumbbell Bench Press
Switch roles once both assignments are complete.
Then, together:
30 Synchro AbMat Sit-Ups
200m Dual Kettlebell Farmers Carry

Time Cap: 30:00
Score = Time

Dumbbells (Bench Press): 2 x 50/35lb (22.5/15kg)
Kettlebell (Run): 1 x 53/35lb (24/16kg)
Kettlebells (Farmers Carry): 2 x 53/35lb (24/16kg)
Flow: Both athletes must complete the run and the bench press before moving to the sit-ups. On the farmers carry, one athlete carries both bells while both partners travel together; switch as often as needed.
Goals: 22:00-30:00
Stimulus: Mixed Modal Partner Conditioning, Full Body Strength Endurance
RPE: 8/10
Primary Objective: Keep the run and bench press closely matched so neither athlete waits, with 20 reps completed in 1-2 sets each round.
Secondary Objective: Move efficiently through the synchro sit-ups and manage the farmers carry with quick, planned exchanges before grip fails.
[Intertwined:Levels] (Time)
Level 2:
4 Rounds: 200m Kettlebell Run / 20 Dumbbell Bench Press, then 30 Synchro AbMat Sit-Ups, 200m Dual Kettlebell Farmers Carry
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebell (Run): 1 x 44/26lb (20/12kg)
Kettlebells (Carry): 2 x 44/26lb (20/12kg)

Level 1:
3 Rounds: 200m Run / 20 Dumbbell Bench Press, then 20 Synchro AbMat Sit-Ups, 150m Farmers Carry
Dumbbells: 2 x 25/15lb (12/7kg)
Kettlebell (Carry): 2 x 35/18lb (16/8kg)

Masters 55+:
4 Rounds: 150m Kettlebell Run / 15 Dumbbell Bench Press, then 25 Synchro AbMat Sit-Ups, 150m Dual Kettlebell Farmers Carry
Dumbbells: 2 x 35/25lb (15/12kg)
Kettlebell (Run): 1 x 44/26lb (20/12kg)
Kettlebells (Carry): 2 x 44/26lb (20/12kg)

Competitor:
4 Rounds: 200m Kettlebell Run / 20 Dumbbell Bench Press, then 30 Synchro GHD Sit-Ups, 200m Dual Kettlebell Farmers Carry
Dumbbells: 2 x 70/50lb (32/22.5kg)
Kettlebell (Run): 1 x 70/53lb (32/24kg)
Kettlebells (Carry): 2 x 70/53lb (32/24kg)

Hotel Gym / Travel:
4 Rounds: 200m Run / 20 Dumbbell Bench Press, then 30 AbMat Sit-Ups, 1:00 Dual Dumbbell Farmers Hold March
Dumbbells: 2 x 50/35lb (22.5/15kg)

Big Class Notes:
Stagger teams on a 1:00 delay to clear the bench and the run exit. If benches are short, move to Dual Dumbbell Floor Press at the same loads and have every other team start on the run station.
PRVN Reset
For Quality
2 Sets
1:00 Alternating 90/90 Hip Switch w/ Fold
5 Cuban Rotations (41x1 Tempo)
5/5 Side Lying Thoracic Book Opener
3/3 Quadruped Hip Cars
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Three Point Dumbbell Row, Moderate, controlled tempo
8-10 Reverse Nordic Curls
:20/:20 Star Plank
:15 Tuck L-Hang
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Oct 4

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
10 Bootstrap Squats
5/5 World's Greatest Stretch
:20/:20 Active Pigeon Stretch
10 Banded Pull-Aparts
:15/:15 Crossbody Lat Stretch
-
2 Sets:
10 Air Squats @ 20x1 Tempo
:20 Bottom of Squat Hold
10 Glute Bridges
8 Alternating Cossack Squats (4/4)
10 Wall Ball Front Squats (Elbows in, ball on the chest, full depth)
8 Wall Ball Push Press
6 Wall Balls
"Mixed Signals" (5 Rounds for reps)
For Time
Every 5:00 x 5 Sets
15/11 Calorie Echo Bike
15 Wall Balls
15/12 Calorie Row
15 Wall Balls

Score = Sum Total Time

Wall Ball: 20/14lb (9/6kg) to 10/9ft
Goals: 3:00-3:45 / Set
Stimulus: Leg Stamina Conditioning, Cyclical
RPE: 7.5/10
Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.
Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.
[Mixed Signals:Levels] (5 Rounds for reps)
Level 2:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
Every 5:00 x 4 Sets: 10/8 Calorie Echo Bike, 10 Wall Balls, 10/8 Calorie Row, 10 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
Every 5:00 x 5 Sets: 18/14 Calorie Echo Bike, 15 Wall Balls, 18/15 Calorie Row, 15 Wall Balls
Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:
Every 5:00 x 5 Sets: :45 Machine @ Hard Pace, 10 Dumbbell Thrusters, :45 Machine @ Hard Pace, 10 Dumbbell Thrusters
Dumbbells: 2 x 35/25lb (15/12kg)

Big Class Notes:
Stagger athletes on a 1:00 delay, or split the class and start half on the row and half on the bike, reversing the machine order for that group. If machines are short, sub 200m Run for the row at the same pacing intent.
PRVN Reset
For Quality
1-2 Sets
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Ring Hamstring Curls
15 Bent Over Barbell Rows, moderate
15-20 Anterior Tibialis Raises
:20/:20 Single Leg Sorenson Hold

Monday Madness

Monday Madness

Upcoming classes

FREE CLASS!