Strength
See List

Skill Practice
Double Unders

Conditioning
Tabata Squats Bottom to Bottom

Skip past the first 45 seconds if you don’t like to see bloody bits. The rest is pretty entertaining. I think EmerFit needs a rule about not getting our sandbags dirty.

Strength
See List

Conditioning
10,9,8,7,6,5,4,3,2,1 reps of:

• KB Swings (24/16)
• Perfect Push-up w/ hand lift at bottom

Scale-up: 32/24 KB, Clapping Push-up

Strength
A1 Push Press 5-5-5-5-5 (Find 5RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)

Conditioning
5 Rounds

• 200m Run w/ Slamball or Medball
• 15 Slamball w/ Slamball or Medball
• 10 Weighted Sit-ups w/ Slamball or Medball

This week we continue with the strength lifts and progression that we started last week. This is a ‘B’ week so we will only do strength work Monday – Thursday and then have Game Day on Friday. For Game Day we are introducing the strength and conditioning testing that will be the “metabolic conditioning” for Level 3 testing. The session is based on Operator Ugly. You’ll see this one repeated during this cycle so just feel it out this week and do not go all out.

Strength List
A1 Push Press 5-5-5-5-5 (Find 5RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)

A1 Sumo Deadlift 5-5-5-5-5 (Find 5RM)
A2 Dips Max-Max-Max-0-0

A1 Russian Step-up 5×10 (Try to increase weight and height of step-up. Stay with one weight for all 5 sets)
A2 Close Grip Chin-up Max-Max-Max-0-0

Monday

Strength
A1 Push Press 5-5-5-5-5 (Find 5RM)
A2 Seated Box Jump 5-5-5-5-5 ( Try to increase height from last week)

Conditioning
5 Rounds

• 200m Run w/ Slamball or Medball
• 15 Slamball w/ Slamball or Medball
• 10 Weighted Sit-ups w/ Slamball or Medball

Tuesday

Strength
See List

Conditioning
10,9,8,7,6,5,4,3,2,1 reps of:

• KB Swings (24/16)
• Perfect Push-up w/ hand lift at bottom

Scale-up: 32/24 KB, Clapping Push-up

Wednesday

Strength
See List

Skill Practice
Double Unders

Conditioning
Tabata Squats Bottom to Bottom

Thursday

Strength
See List

Conditioning
10 Min Max Rounds

• 7 Hanging Leg Raise
• 7 Double Unders
• 7 Sit-ups

Friday

Strength: No Strength

Game Day

Front Squat Max Reps (185/115)

then

Deadlift Max Reps in 60 seconds (225/135)

then

Shuttle Sprints Max Reps (1 touch = 1)

then

Strict Pull-ups Max Reps

Score is total reps. This workout should be completed with a partner in a “I go, you go” format. Warm-up loads and reps for the front squat and deadlift will be prescribed.

Strength
See List

Conditioning
Row 5 min at 20 SPM pace

Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16)

Then Row 3 min at 20 SPM pace

(Record total meters rowed and total distance farmer’s carry.)

Good luck to Ryan and Chris M. at the Colorado State Weightlifting Championship.

Strength
See List

Conditioning

Run 1 Mile
Rest 5 min
Run 1 Mile

This one might get changed depending on what the weather does so don’t be surprised if you find something a little different when you get to the gym.

Strength
See List

Conditioning
10:00 As Many Rounds As Possible

• 15 Push Press (95, 65)
• 10 Knees to Elbows

Check our planned Race Series for both people interested in doing their first half or full marathon and those of you wanting to do one or more of the obstacle course races (e.g. Tough Mudder or Warrior Dash).

Strength
See List

Conditioning
For Time

• 30 Calorie Row
• 25 DB Squat Cleans (40, 30)
• 20 Pull-ups
• 15 KB Swings (24, 16)
• 10 Walking Lunges

Strength
A1 Push Press 5-5-5-5-5 (Find 5RM or Practice)
A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set)

Conditioning
12 Min Max Rounds

• 7 1-arm DB Snatch (left) (40lb, 30lb)
• 7 1-arm DB Snatch (right)
• 3 Box Jumps (use same height as highest Seated Box Jump)

Coming Up This Week

• EmerFit Endurance Info Meeting 7:30 PM Thursday at EmerFit
• 2012 Colorado State & Open Weightlifting Competition at Red Rocks CrossFit. Ryan lifts Saturday and Chris M. lifts on Sunday.
• Denver Indoor Rowing Championship Friday and Saturday at Colorado Athletic Club Monaco. Anyone racing? Registration closes at midnight tonight (Sunday).

This is Week 1 of our next 8 week cycle. John is doing the programming for this cycle and I think everyone will enjoy the new ideas. We will be using the Max Effort Black Box method for strength work which everyone should be familiar with from past EmerFit programs. We will also be using a week A/B format: During Week A we will not have a Game Day and we will do strength work on Fridays. In Week B we will Game Day on Friday and no strength work.

Strength List:
A1 Push Press 5-5-5-5-5
A2 Seated Box Jump 5-5-5-5-5-5

A1 Sumo Deadlift 5-5-5-5-5 (Find 5RM )
A2 Dips Max-Max-Max-0-0 (Use Jerk Blocks, Cage, or Rings)

A1 Russian Step-up 5-5-5-5-5 (Per leg, Practice this week with a doable weight)
A2 Close Grip Chin-up Max-Max-Max-0-0 (Grip should be inside shoulder width)

Monday

Strength
A1 Push Press 5-5-5-5-5 (Find 5RM or Practice)
A2 Seated Box Jump 5-5-5-5-5-5 (Try to increase height each set)

Conditioning
12 Min Max Rounds

• 7 1-arm DB Snatch (left) (40lb, 30lb)
• 7 1-arm DB Snatch (right)
• 3 Box Jumps (use same height as highest Seated Box Jump)

Tuesday

Strength
See List

Conditioning
For Time

• 30 Calorie Row
• 25 DB Squat Cleans (40, 30)
• 20 Pull-ups
• 15 KB Swings (24, 16)
• 10 Walking Lunges

Wednesday

Strength
See List

Conditioning
10:00 As Many Rounds As Possible

• 15 Push Press (95, 65)
• 10 Knees to Elbows

Thursday

Strength
See List

Conditioning

Run 1 Mile
Rest 5 min
Run 1 Mile

(Record both mile times)

Friday

Strength
See List

Conditioning
Row 5 min at 20 SPM pace

Then 7:00 Max Distance: 40 yard KB Farmer’s Carry (24, 16)

Then Row 3 min at 20 SPM pace

(Record total meters rowed and total distance farmer’s carry.)