Ali competes at the Colorado Open. More photos on Facebook and here. Details on Day 2 below.
News
- Sunday is day 2 of the Colorado Open. Tire flips, ball slams, and more. There are two workouts today. Heat times and the workouts are posted here. There are EmerFit heats at 9:20, 9:45, 10:00, noon, 12:20, & 3:20. Good luck Ali, John and Leisel!
- Remember we are doing a photo shoot in the gym at 8:00a on Monday. If you’re free come help us get some good shots of the gym for use on the website and in other marketing.
- Finally, remember applications for the Weightlifting and CrossFit Team are due by Monday. Apply by posting a comment here. Please note, the team will practice together 2-4 times a month. All other training will be completed on your own during Open Coaching or sometimes CrossFit Class.
Introduction
This is a transition week between cycles but we will be determining some 6 rep maxes that will used throughout the next 8 weeks. This week will end with the “Karen” challenge, can you beat Coach Brown and his 7:26?
You’ll notice a departure from ABC system this week but it is still somewhat present in the skill sessions. You’ll notice that the primary lifts this week are the front squat and deadlift.
Monday
Objective
Determine a 6 rep max in the front squat and conditioning.
Warm-Up
3 rounds of:
- Run 200 meters
- 5 Samson Stretch per leg
- 5 Supine Ring Pull Ups
- 5 Squats + 5 Jumping Squats
Skill
Front Squat 6 Rep Max (10-8-6-6-6)
Use a pyramid method of decreasing reps and increasing weight. Start with a set of 10 with 20-40% of your body weight. Add weight and do 8 reps. Add weight and do 6 reps. Follow-up with 2 more attempts at 6 reps. Any reps with improper form such as excessive back rounding or elbows dropping do not count. Find an honest 6RM not an ugly 6RM.
Conditioning
4 rounds
- Row 250
- 15 Dumbbell Push Press 30 lbs (20 lbs)
Practice/Recovery
Foam Roll Your Legs
Tuesday
Objective
Make up yesterday’s front squats or bench press instead plus some conditioning work.
Warm-up
3 Rounds
- 10 KB Goblet Squats
- 10 Swings
- 10 Burpees
- 10 Samsons
Skill
Make up Monday’s Front Squats if you missed them. If you already did the front squats find a 6 RM in the bench press using the same pyramid rep/load method.
Conditioning
12 minutes max rounds:
6 Lateral Box Jumps Each Direction
6 Push-ups (Scale up by elevating your feet on a box or bench)
30 second KB Farmer’s Hold 32kg (24kg)
Recovery
Athlete’s Choice
Wednesday
Objective
Find a 6 rep max in the deadlift.
Warm-up
Row 500 and CrossFit Warm-up x 2
Skill
Find a 6 Rep Max in the Deadlift.
You must release your grip at the bottom of each deadlift. No bouncing. You may stand up between reps if you like but you should not move your feet.
Conditioning
None
Recovery
Coach Led Stretching
Thursday
Objective
Make up yesterday’s deadlift or sprint work.
Warm-up
3 rounds of:
5 T Push Up
Walking Lunge Across Gym
Spiderman Stretch
10 Squats
Broad Jump Across Gym
Skill
Make up the deadlift 6RM or if you already did the deadlift then complete 6 200 meter sprints walking back between sprints.
Conditioning
21-15-9 reps of
Ball Slam
Barbell Push Press 95 pounds (65 pounds)
Sit Ups
Recovery
Foam Roll
Friday
Objective
Benchmark test: “Karen”
Warm-up
3 rounds:
Run 200
5 Squats + 5 Jumping Squats
5 Pull Ups
Hip Swivel Stretch
Conditioning
“Karen”
150 wall ball shots for time.
Recovery
Coach Led Stretching
