1153 N Academy Ave, New Braunfels TX 78130

July 16th-20th

//July 16th-20th

July 16th-20th

WELCOME TO A NEW WEEK!!!

PARENTS NIGHT OUT SUCCESS!!!

THANK YOU, So much We are so grateful for everyone that volunteered last night (and that shared their children with us)! We had a night of fun and friendship. Thank you everyone !

We raised money to get equipment for our Youth USAW team. There are going to be more of these events so stay tuned!

 

 

 

 

New Braunfels Crossfit
July

Goals

  1. Fun – good atmosphere, interesting workouts, healthy competition.
  2. Clean Progressions including accessories to improve position in the clean and a stronger squat.

MONDAY

WARM-UP:

3 rounds

30 sec Double Unders

30 sec Push Ups (tempo 32×1)

30 sec Banded Goodmornings

30 sec Bottoms Up KB Squats

 

PREP-WORK:

Front Rack and Wrist Prep

Hang Clean movement prep.

 

 

STRENGTH:

10 min to build up to a heavy 2 rep Hang Squat Clean

Then: reduce the weight and….

7 min EMOM

1 Power Clean + 1 Hang Squat Clean + 2 Front Squats

Notes: working both on clean movement, barbell cycling and strength under the bar.

 

CONDITIONING:

10 min AMRAP

21 Box Jumps

15 Push Ups

9 Front Squat

Notes: RX 135/95 Fitness 95/65 Focusing on speed of the movements along with controlled breathing.

 

COOL-DOWN:

1 min IDO Squat

1 min Calf Wall Stretch

1 min Hanging from the bar.

TUESDAY

WARM-UP:

5 min /dynamic & sprint work

3 rounds

10 Kipping Swings

10 Halos

10/10 Windmills

Bear Crawl

 

PREP-WORK: (10 minutes)

Bench Press review

2-3 sets warm-up

 

STRENGTH: (15 mins)

4 rounds

5 rep Close Grip Bench Press (tempo 32×1)

7-10 Double Db/KB Bent Over Row (tempo 30×2)

Notes: Close grip is narrow than your normal grip but not hands touching. Tempo is more important than weight.

 

CONDITIONING: (20 mins)

5 min AMRAP

500m Row/400m Run buy-in

Then as many rounds/reps as possible.

20 KB Swings

10 Pull Ups

Rest 1 min

Repeat for a total of THREE 5 min AMRAPS.

 

COOL-DOWN:

1 min each

Child’s Pose

Roll T-Sine

Thread the Needle

WEDNESDAY

WARM-UP:

Tabata Banded Monster Walk

(Forward/Backwards/Lateral) Perform Squats during the 10 sec rest.

Then:

2 rounds

5 Inch Worms

5 Samson Stretch

10/10 Single Arm KB Deadlifts

10 Goblet Squats

 

PREP:

Review set up for single leg Deadlifts

Set Up for Pallof Press

 

STRENGTH:

4 rounds

10/10 Single Leg KB Deadlfit

10/10 Rotating Half Lunge Pallof Press

Notes: Focus on maintaining best possible alignment on the single leg DLs even if you need to shorten the range of motion.

 

 

CONDITIONING:

5 rounds for time! (10 min cap)

10 KB/DB Push Press/Jerk

16 KB/DB Lunges

20 Sit Ups

Rx:50/35 Fitness: 35/20

Notes: Pick a weight that you can go unbroken on the PP.  Focus on clean powerful movements. Use the sit-ups as rest but don’t slow down.

 

ACCESSORY:

3 rounds

30 secs Weighted Planks

Rest 1 min

 

COOL-DOWN:

1 min of each

Lying Quad Stretch

Pigeon Pose

Banded Hamstring Stretch

THURSDAY

WARM-UP

5 min Sprint practice

Then: 2 rounds

10 Scap Pull Ups

10 Ring Rows

10 Kick Throughs

10 Bottoms Up SA KB Press

 

STRENGTH:

16 min EMOM

30 sec Work/30 sec Rest

  1. Dips (or banded tricep extension)
  2. Supinated Pull-ups
  3. Handstand Hold
  4. Deadbug

Notes: GOAL – find a scale that will allow you to get 5-10 reps. TWIST!! Once you hit failure don’t drop from the dip or from the bar. Hold static!!

 

CONDITIONING: (8 mins)

Double Tabata!

  1. Sumo Deadlift High Pull (Barbell or KB)
  2. Jump Throughs

Rx: 95/65 Fitness: 65/35

Notes: Alternate between exercises for a total of 16 rounds.

 

COOL DOWN:

Upper Thoracic Foam Rolling

Foam Roll Lats

Hang from Bar

FRIDAY

WARM-UP:

5 minutes Dynamic Warm-up

2 rounds:

10 Med Ball Cleans

10 Broad Jumps

10 Kick Backs

10 Kipping Swings

 

PREP:

Review Movements

 

 

CONDITIONING:

Teams of 3!

100-80-60-40-20 reps

Wall Balls

50-40-30-20-10 reps

Burpees

25-20-15-10-5 reps

Toes To Bar

Notes: One Athlete works while the others rest. Share the reps as needed. Must complete all reps before moving on to the next exercise.

 

COOL DOWN

Foam roll and lacrosse ball for 5 minutes.

 

 

2018-07-15T22:02:36+00:00

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