MONDAY, SEPTEMBER 2nd
9am ONLY
"Saved by the Barbell"
A.
3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minute Deadlifts (115/75 lb)
1 minute Medicine Ball Sit-Ups (20/14 lb)
1 minute Hang Power Cleans (115/75 lb)
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep
TUESDAY, SEPTEMBER 3rd
A.
5 rounds for time:
7 Bear Complex Reps (95/65lbs)
5 Pull-ups
3 Chest-to-bar Pull-ups
1 Bar Muscle Up
1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – OR – 1 Cluster + 1 Back Squat + 1 Push Press
Scale to: by Load, 1-2 Strict Pullups + 3-5 Kipping Pullups
B. 10min Recovery Effort on Any Machine
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light
C. TSpine Foam Rolling
WEDNESDAY, SEPTEMBER 4th
A.
In 10 minutes, complete 5 sets building up to your heaviest for today...
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
B.
Every 6 minutes for 24 minutes (4 Rounds):
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
Scale to: 200-300m Run, 9/6 Cals, 10 K2C
C. Lat Foam Rolling
THURSDAY, SEPTEMBER 5th
A.
5 min AMRAP:
30/20 Assault Bike Cals
21 Deadlifts (225/155lbs)
Max Burpees Over Bar
- 5 min Rest -
5 min AMRAP:
30/20 Ski Cals
21 Front Squats (185/125lbs)
Max Handstand Push-ups
- 5 min Rest -
5 min AMRAP:
30/20 Row Cals
21 Push Jerks (155/105lbs)
Max Box Jump Overs 24/20”
Scale to: 20/15 Cals, by Load, Box Pike Pushups
B.
4min Plank Cycle:
20sec Front - 20sec R Side - 20sec Front - 20sec L Side
1st Rib Lax Ball Sh Mob 2min
Pigeon Pose 2min
FRIDAY, SEPTEMBER 6th
A.
Complete 3 rounds, alternating movements with partner...
Max Cal Row
15 Kettlebell Swings (70/53lbs)
Max Cal Row
15 Slam Ball (50/30lbs)
Max Cal Row
15 GHD Sit-ups (20 Ab Mat Sit-ups)
Partner A Rows, Partner B does KBS, vice versa, then Partner A Row, Partner B does Slam Balls, and vice versa, etc...
B.
3 Quality Sets:
20 Farmers Carry Walking Lunges
20 Banded Push Downs
20 Sandbag Box Step Ups
SATURDAY, SEPTEMBER 7th
OPEN GYM ONLY, NO 8AM CLASS
COME CHEER ON YOUR CFH CLASSMATES AT CROSSFIT EAST NASHVILLE!