10:00 AM
CrossFit Teens!
Conditioning:
EMOM 30
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 10 Burpees
3: Rest
4: 20/15 Calorie Row (Fx: 15/12)
5: 10 Burpees
6: Rest
10:00 AM
CrossFit Teens!
Conditioning:
EMOM 30
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 10 Burpees
3: Rest
4: 20/15 Calorie Row (Fx: 15/12)
5: 10 Burpees
6: Rest
Strength:
E2MOM 20
1: 10 Bench Press @ 60 – 65%
2: 10 Pendlay Row (↑)
Conditioning:
3 Rounds
5 Strict Chest-to-Bar Pull-ups (Fx: 5 Strict Pull-ups)
10 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)
400m Run
Time Cap: 14:00
Strength:
E2MOM 10
12 Deadlifts @60 – 65%
Conditioning:
5 Rounds
Work 1:00/Rest 0:30
AMRAP
12 Thrusters (115/80) (Fx: 95/56) (Rx+: 135/95)
24 Double Unders
Strength:
E2MOM 24
1: 1:00 Weighted Plank
2: 10 High Box Jumps (↑)
3: 1:00 Max Calorie Ski Erg
4: 10 Broad Jumps
Conditioning:
AMRAP 7
10 Goblet Squats (32/24) (Fx: 24/16)
20 Sit-ups
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E3MOM 15
5 Hang Power Cleans
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%
Conditioning:
AMRAP 10
10 Each Arm Dumbbell Push Press (50/35) (Fx: 35/20)
10 Each Arm Dumbbell Hang Power Snatch (50/35) (Fx: 35/20)
10 Toes-to-Bar (Fx: 7 T2B)
5:30 – 7:15 PM
Injury Screenings with Dr. Stacy Snow. DETAILS >>
Monday | Back Squats + Lunges | Injury Screening with Dr. Stacy Snow (5:30 – 7:15 pm) |
Tuesday | Hang Power Cleans | Free Beginner CrossFit Class (6:45 pm) |
Wednesday | Long Strength EMOM | |
Thursday | Deadlifts | |
Friday | Bench Press + Pendlay Row | |
Saturday | Long Cardio EMOM | CrossFit Teens (10:00 am) |
Sunday | Strict Press |
Strength:
E2MOM 20
1: 10 Back Squats @ 60 – 65%
2: 10 Back Rack Lunges @ 45-50%
Back rack lunge weight based on 1RM back squat.
Conditioning:
21 – 15 – 9
Power Snatch (75/55)
Burpees Over the Bar
Cash Out: 25/20 Calorie Skierg (Fx: 20/15)
Strength:
E3MOM 15
10 Push Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 70 – 75%
Set 5: 70 – 75%
Conditioning:
AMRAP 9
15 Wall Balls (20/14)
10 Kettlebell Swings (24/16)
Strength:
E3MOM 15
Deadlifts
1: 10 @50-55%
2: 9 @55-60%
3: 8 @60-65%
4: 7 @65-70%
5: 6 @70-75%
Conditioning:
EMOM 15
1: 20/15 Calorie Assault Bike (Fx: 15/12)
2: 20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
3: 20/15 Calorie Ski Erg (Fx: 15/12)
4: Max Reps Burpee Box Jump Overs
5: Rest
SCHEDULE
Open Gym (9:00 – 10:00 am) only. WODs at 10:00 am and 4:30 pm only.
Strength:
E3MOM 15
10 Bench Press
Set 1: 60 – 65%
Set 2: 65 – 70%
Set 3: 65 – 70%
Set 4: 65 – 70%
Set 5: 70 – 75%
Conditioning:
E2MOM 18
1: 10 Farmer’s Carry Lunges + 10 Farmer’s Carry Box Step Ups (AHAP)
2: 15 Barbell Roll Outs
3: 1:00 Squat Hold (Weighted if Possible)