1153 N Academy Ave, New Braunfels TX 78130

July 9th-14th

//July 9th-14th

July 9th-14th

THIS FRIDAY!

We are all busy. How about spending a little 1 on 1 time with your spouse or loved one?

Come drop the kids off on Friday July 13th from 630pm-930pm We are doing a parents night out and best of all its a fundraiser for the Sporthalle Barbell Club Youth Team.

Cost is $30 Ages 5-12

LUAU SUCCESS

Firstly, we would like to stay thank you to…. umm… everyone. Thank you for making our Luau and the last year amazing. We have grown so much. It has been great coaching and learning from all of you. We truly mean it when we say that we love the place that we have built together.

However, we need to give a special shout-out to the Luau Committee: Monica, Betsy, Blue, Melrae, Rachel and Chaz and the family at Lessards Rain Gutters, Jay Dudley for being the pig master and Monica’s coffee maker, for helping to make this Luau a success.

Thank you all for being a part of this journey and we can’t wait to see what we do in the future.

Thank you
-Logan and Andrew

This Week’s CrossFit Programming:

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:

400m Run

Then 3 rounds

10 Medball Cleans

10 Broad Jumps

10 Kipping Swing

30 sec Deadbug

 

PREP-WORK:

Clean Prep – Burgener Warm-Up

 

STRENGTH: (15 min)

Baseline Testing

1RM Clean

Take 15 minutes to build up to a 1 rep Clean.

Power or Squat are both okay but please note which for testing purposes.

Notes: Keep the reps clean. This is a test so don’t let form deviate.

 

CONDITIONING: GAME DAY – BENCHMARK!

“Helen”

3 rounds for time!

400m Run

21 KB Swings

12 Pull Ups

Notes: RX 55/35 We will be retesting Helen in 8 weeks so please mark your time and any scaling. (Bands, jumping, ring-rows….)

 

COOL-DOWN:

Couch Stretch

Pigeon Stretch

Roll Upper Back

TUESDAY

WARM-UP:

5 min Sprint work

3 rounds

5/5 SA Thursters (one db/kb)

10 Scap Pull Ups

10 Push Ups

10 Pull Aparts

10 Shoulder Bridges

 

PREP-WORK:

Z-Press Demo and 1-2 practice sets to find a working weight. different scales for L-Sit and Wall Walks

 

STRENGTH: (15mins)

3 rounds

8-10 Single Arm Z-Press (8/8)

45 sec Waiter Carry -L

45 sec Waiter Carry -R

Notes: Only hold one db/kb during the z-press to challenge your midline more. Maintain good alinement during the waiter carries while making them challenging.

 

CONDITIONING: (15mins)

5 min AMRAP

12 Renegade Rows

12 DB Squat Cleans

1 Wall Walk

—-

Rest 2 min

3 min AMRAP

—-

Rest 1 min

Then Complete 1 round!

Rx 50/35

Notes: This is a grinder of a workout so being efficient `in each of the movements is important.

 

COOL-DOWN:

1 min each

Box Shoulder Stretch

T-Spine Opener

Scorpion

WEDNESDAY

WARM-UP:

Groups of 2 or 3

One person rows 300m while the other either rest or performs the exercise. Rotate until each athlete has rowed 3 times and done each of the following.

  1. Single Arm KB Swing (alternating)
  2. Mountain Climber Kick Back
  3. Cossack Squat

 

PREP:

Set up 45# plates to set down from.

2-3 sets to find a starting weight.

 

STRENGTH: (15 min)

5 rounds of

7/7 Deficit Reverse Lunge (front rack)

Rest 15 sec between legs

10 Medball Hamstring Curls (single leg if you’re feeling adventurous.)

Rest 1 min

Notes: Lunges focus on controlled descents and explosive accents.

Medball curls – keep your hips high and a tight stomach while curling the ball towards your gluteus.

 

CONDITIONING:

21 Thrusters

800m Run

15 Thrusters

400m Run

9 Thrusters

200m Run

For time. (20min Cap)

Rx: (95/65)  Fitness: (75/45)

Notes: Goal is to find a good pace on the run and use it as a type of recovery so you can come in and attach the thrusters. Practice running to your bar and picking it up directly without taking a long pause.

 

COOL-DOWN:

1 min of each

IDO Squat Routine

Pigeon Pose

Pancake

THURSDAY

WARM-UP

5 min Double Under Practice

Then: 2 rounds

30 sec Bear Crawl

10 Single Arm Ring Rows

10 Kick Throughs

5 Down-dog Burpee

 

PREP-WORK: (10 mins)

Warm-up the Clean and Jerk. Find a suitable weight. (~70%)

 

STRENGTH: (20 mins)

20min EMOM

  1. Farmer Carry (50m)
  2. 5 Clean and Jerk
  3. 40 Double Unders
  4. 12/10 cal Row

Notes: Heavy on the Farmer Carry. Work on barbel path and being explosive. Perfect time to practice DUs and the skills like tall jumps or plyo-jumps.

 

CONDITIONING:

5 min AMRAP

20’ Bear Crawl

10 March Planks

20’ Bear Crawl

10 V-Ups

Notes: Midline burner. Goal is not to stop moving for the 5 minutes.

Traverse one length of the floor and compete your planks then traverse back and complete v-ups.

 

COOL DOWN:

Upper Thoracic Foam Rolling

Roll Calves

Caveman Squat

FRIDAY

WARM-UP:

3 rounds of

Suicide Sprint

5 Push Ups

10 Jumping Lunges

15 Slam Balls

Then:

3 rounds: 40 sec work/20 sec rest

Hollow Rocks

Front Planks

Side Planks -L

Side Plank -R

 

PREP:

Review Movements

 

CONDITIONING:

Get Chipper it’s Friday!

60 WallBalls

50 calorie Row

40 Burpess

30 Box Jump Overs

20 Deadlift

10 C2B Pull-Ups

Rx: (225/155) Fitness: (185/115)

Notes: Have fun with this one.  For larger classes, have people start at 10 pull-ups and work up.

 

ACCESSORY:

Tabata Box Dips

 

COOL DOWN

Foam roll and lacrosse ball for 5 minutes.

 

 

2018-07-08T20:56:14+00:00

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