1153 N Academy Ave, New Braunfels TX 78130

August 20-25th

//August 20-25th

August 20-25th

 We are coming to the end of “Au-guest Pass” be sure to bring a friend in this week to win!

For the entire month of August. UNLIMTED GUEST PASSES!
•Bring a friend with you to class.
•Be entered into a raffle.
•Win cool stuff.
.
.
Grand prize is the SPORTHALLE SUPER SWAG PACK •Sporthalle shirts
•Sporthalle hats
•Sporthalle koozies
•6 WEEK MEAL PLAN
•Goal setting session
•Skill session
•$50 to @gainzbakery •Toob for floating
•2 tickets to @wurstfest

And much more.

Plus prizes for best social media posts of the week #sporthalleauguestpass

Gotta play to win.

#locallifestylelongterm

 

THIS WEEKS CROSSFIT PROGRAMMING:

New Braunfels Crossfit
August

Goals

  1. Fun – good atmosphere, interesting workouts, healthy competition.
  2. Improved posture position in step-up and overhead.

Monday

WARM-UP:

3 min Primal Movement

Then 2 rds:

5/5 Multi-directional Lunge

5 Tempo Goblet Squats (3331)

5/5 Halos

3/3 World’s Greatest Stretch

 

PREP-WORK:

1 set empty bar back squats. Do not fall in the squat but push yourself into good position. Be dynamic on the accent.

You have two work-up sets to get to your working sets.

 

STRENGTH:

4 rounds

7 reps Back Squat

Superset with

10/10 Stagered Stance Wall-Slams

Rest 90sec -2min

 

CONDITIONING:

9 min AMRAP

20 WallBalls

15 Box Jumps

10 Cal Row

Rx: 20/14 Fitness: scale as needed

Notes: Pick a weight that you can go unbroken on the Wall Balls.

 

COOL-DOWN:

Twisted Half Lizard Pose

Cat/Cow
Pigeon

Tuesday

WARM-UP:

3 rounds

30 sec Double Unders or Practice

5/5 Windmills

5/5 Half Kneeling DB Press

10 Banded Pass Throughs

10 Banded Front Raises

 

PREP:

Review bar path and elbow position.

5 minutes to warm-up to working weight.

 

STRENGTH:

6 rounds total of 5 reps- One round every 2 minutes

  • 2 rounds Wide Grip Bench Press
  • 2 rounds Narrow Grip Bench Press
  • 2 rounds Neutral Grip Bench Press

Superset with 15 sec Single Arm Plank (each side)

Notes: Weight should increase slightly on each round. No bouncing the bar off the chest. Planks can be done on the elbow or on a slam ball.

 

CONDITIONING :

3 rounds for time.

10 Single KB/DB Hang Clean and Jerk (5/5)

10 V-Ups

400m Run

Rest 1 min

Rx: (50/35) Fitness: (40/20)

Notes: Focus on pushing the run. That’s why it’s at the end of each round. Get better at running.

 

COOL-DOWN:

Child Pose

Prayer Stretch

Thread the Needle

Supine Twist Pose

Wednesday

WARM-UP:

2 rds

5 90/90 Breathing w/ 10#

10 Banded Goodmoring

10 Psoas March w/band (each side)

10 Bootstrap Squats

3/3 World’s Greatest

 

PREP:

Set up a jumping course of higher and lower boxes and other obstacles.

Have the practice and get comfortable.

Review and warm-up to a heavy KB.

 

STRENGTH:

12 min EMOM:

Even: 7-10 Heavy KB Swings

Odd: 30 sec Jumping Course

NOTES: Set up a more challenging jumping course and an easier one. This is the perfect chance to improve people’s KB swing and get them more comfortable with a heavier bell.

 

CONDITIONING:

Athlete Choice:

2k Row or 1 mile Run

For the people who love endurance do them back to back with only 60 sec rest. Post total time.

 

ACCESSORY:

100 Banded Sit-Ups with a partner

Share the number.

 

COOL DOWN

Down Dog

Lizard Pose

Single Leg Frog Pose

Thursday

WARM-UP

2 rounds

30 sec Bear Crawl

30 sec Deadbug

30 sec Cossack Squats

30 sec Kick Throughs

30 sec Rollie Pollie

 

PREP:

5 minutes to warm-up to a heavy Barbell Row. Keep the back flat and don’t jerk the movement. This will help with pull-up strength.

 

STRENGTH:

  1. 4 rounds:

5-7 Heavy Bent Over Rows

Rest 60 sec

3-5 Push-Away Pull Ups

Rest 30 sec

  1. Tabata Bicep Curls (barbell or DB)

 

CONDITIONING: (15 min cap)

5 rounds for time.

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

Notes: Rx (155/105) Fitness (115/75)

Pick a weight that you can cycle well. This is the heavy METCON and we are looking for deliberate movement.

 

COOL DOWN:

1:00 IDO Squat

1:00 Twisted Cross

1:00 Hip Switch

Friday

WARM-UP

5 minute Sprint Work

2 rounds

10 Pass Throughs

10 Pull Aparts

10 Reverse Lunges

10 Push Ups

6 World’s Greatest

 

CONDITIONING:

“Someone Else’s Fight”

3 rounds

1 min @ each station for total reps

Burpees to the Rig

DB Snatch (alternating)

Box Jump Overs

Ring Rows

Thrusters

Rest

Notes: Rx: thruster (75/55) DB(50/35)

Find your breath and try and maintain a good pace.

 

COOL DOWN:

Hip Switch

Banded Lying Wall Squat

Pigeon

 

 

 

 

2018-08-19T21:27:19+00:00

Leave A Comment