1153 N Academy Ave, New Braunfels TX 78130

July 30th-August 4th

//July 30th-August 4th

July 30th-August 4th

New Shirt coming soon. What sort of things should the Social Club do?

This weeks CrossFit Programming:

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

200m Run

10 Curtsey Lunges

10 Bootstrap Squats

10 Traveling Push Ups

5 World’s Greatest Squats

PREP-WORK:

Set Up Box Height Parrel or Just Above

STRENGTH:

3 rounds

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.

CONDITIONING:

5 rounds

30 Plyo Jumps Over the Bar

20 Sit Ups

10 Lunges

5 Front Squats

Rx; 135/95 Fitness: 95/65

Notes: Choose a weight that you can perform strong athletic lunges.

COOL-DOWN:

1:00 Couch Stretch R/L 1:00 Ankle Mobility (calf smashing and calf stretch)

1:00 Pigeon

Tuesday

WARM-UP:

3 rounds

30 sec work 10 sec rest

Bear Crawl

Slow Shoulder Wall Slides

Shoulder Bridges

Handstand Hold

STRENGTH:

4 rounds:

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.

CONDITIONING:

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.

COOL-DOWN:

1:00 Prayer Stretch

1:00 Recline Twisted Pose

Wednesday

WARM-UP:

5 min Sprint Work

2 rds

10 Medball Cleans

10 Medball Single Leg V-Ups

10/10 Partner Lateral Passes

PREP:

Clean Review

STRENGTH:

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

COOL DOWN

10 R/L T-spine opener 1:00 Pigeon Stretch R/L 1:00 Couch Stretch R/L

Thursday

WARM-UP

3 rds

60 Single Unders

10 Banded Pull Aparts

10 Push Ups

10 Pass Throughs

10 Scap Pull Ups

PREP:

Floor Press set up. 2 warm-up sets.

STRENGTH:

Floor Press

5-5-5-5-5

Take 15 minutes to find a 5 rm.

Notes: focus on your breath and proper bracing during the lift.

ACCESSORY:

75% of Floor Press and perform

3 sets of

20 Floor Wipers

CONDITIONING:

4 rounds for time.

5 Jerks

10 Shuttle Runs (10 feet)

5 Jerks

30 Double Unders

Notes: Rx 155/115 Fitness: Scale to a weight that is challenging for 5 reps.

COOL DOWN:

1:00 Dead Hang on Bar with deep breathing 1:00 Banded Lat Opener

Friday – Team Building

WARM-UP

PVC Pipe Musical Chairs

And then:

2 rounds of

Toy Soldiers

Crab Walk

Inch Worm

Bear Crawl

Frog Jumps

GYMNASTIC WORK:

15 minutes working on Kipping and Kipping Pull Ups

CONDITIONING:

Team WOD!

20min AMRAP

75 Wall Balls

75 KB/DB Alternating Snatches

75 Box Jumps

75 Kick Backs

Notes: Share the work as needed. And have FUN!

COOL DOWN:

Hip Switch

Kneeling Samson

Foam roll.

2018-07-29T21:07:20+00:00

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