New Shirt coming soon. What sort of things should the Social Club do?
This weeks CrossFit Programming:
New Braunfels Crossfit July
1. Fun – good atmosphere, interesting workouts, healthy competition.
2. Clean Progressions including accessories to improve position in the clean and a stronger squat.
10 Curtsey Lunges
10 Bootstrap Squats
10 Traveling Push Ups
5 World’s Greatest Squats
Set Up Box Height Parrel or Just Above
15 Heavy DB Single Leg Step Ups (Left Leg)
Rest 15 secs
15 Heavy DB Single Leg Step Ups (Right Leg)
Rest 30 sec
20 Weighted Knee Ups
Rest 60 sec
Notes: Keep the foot planted on the box until you finish the 10-15 reps. Limit swinging the dumbells. Control the descent.
Weighted knee-ups use a Medball and try to keep a smooth rhythm for all the reps pulling the knees high above the belly-button.
30 Plyo Jumps Over the Bar
20 Sit Ups
5 Front Squats
Rx; 135/95 Fitness: 95/65
Notes: Choose a weight that you can perform strong athletic lunges.
1:00 Couch Stretch R/L 1:00 Ankle Mobility (calf smashing and calf stretch)
30 sec work 10 sec rest
Slow Shoulder Wall Slides
12 Kneeling Alternating DB/KB Press (total)
Rest 30 sec
6 Barbell Row with 10 sec pause on the last rep
Rest 30 sec
3-5 Dips with static hold (top hold, bottom hold)
Notes: Scale the dips with bands if needed. The static hold is the focus.
Keep the press fluid, the DB should not pause on the shoulder.
Focus on not bouncing or jerking the bar on the row. 10 sec pause will be challenging.
10 min Constant Movement
50’ Double KB Carry (one front rack other overhead -switch at the 25’)
25 Ring Rows or Inverted Bar Rows
10 HSPU or 10 Pike Push Ups
5 Broad Jumps
Notes: Pick a scale and weight that allows you to keep moving with few pauses.
1:00 Prayer Stretch
1:00 Recline Twisted Pose
5 min Sprint Work
10 Medball Cleans
10 Medball Single Leg V-Ups
10/10 Partner Lateral Passes
15 min to build up to a heavy Clean
Then @ 110% 2 sets of 5 Clean Pulls
NOTES: This is not a 1rm test. Good movement takes precedence over weight. As soon as you find a heavy single add 10% and complete 5 clean pulls focusing on bar path and explosion.
CONDITIONING: Game Day!
3 rounds for Max Reps
3 min AMRAP
500m Row (fitness 400m)
Max Reps Hang Squat Clean (weight reduces each round)
Rest 3 mins
NOTES: Rx 135/95, 125/85, 115/65 Fitness 95/65, 85/55, 65/35
10 R/L T-spine opener 1:00 Pigeon Stretch R/L 1:00 Couch Stretch R/L
60 Single Unders
10 Banded Pull Aparts
10 Push Ups
10 Pass Throughs
10 Scap Pull Ups
Floor Press set up. 2 warm-up sets.
Take 15 minutes to find a 5 rm.
Notes: focus on your breath and proper bracing during the lift.
75% of Floor Press and perform
3 sets of
20 Floor Wipers
4 rounds for time.
10 Shuttle Runs (10 feet)
30 Double Unders
Notes: Rx 155/115 Fitness: Scale to a weight that is challenging for 5 reps.
1:00 Dead Hang on Bar with deep breathing 1:00 Banded Lat Opener
Friday – Team Building
PVC Pipe Musical Chairs
2 rounds of
15 minutes working on Kipping and Kipping Pull Ups
75 Wall Balls
75 KB/DB Alternating Snatches
75 Box Jumps
75 Kick Backs
Notes: Share the work as needed. And have FUN!