Hey Guys new 5 days/ week programming starts Monday and you will also see 2 different streams of programming within some of the workouts Function is for the bulk of us who are training for health and fitness and who come in 2-4 days a week but for whom CrossFit is a lifestyle that helps us to perform better at the things we like to do or need to do. Evolution is extra programming for those of us whom view CrossFit as a sport and who want to push your limits as a CrossFit athlete and maybe even compete one day. If you are in the Function category just show up like you always do and work hard. If you are in the Evolution category you need to come in early for your sessions on the days there is extra work programmed in order to warm-up on your own to squeeze it all in. Not sure where you fit ? Talk to one of us about your goals and let’s see.
Function – Buy In: i.3rds of L-Sit 30 Sec ii. 10 HS/HSPU/ Walking HS iii. High Ham String w Distraction iv. Pain ball on hip/can opener Strength : Sumo Deadlift 2/min EMOM 15 min Conditionning:20 Min AMRAP 50 wall ball,40 KB Swings, 30 Burpees, 20/10 Pullups Run 1 lap
Evolution – First week of a 6 week squat program, do not go over 10 minutes in a any WOD for the next 6 weeks as we will be focusing more A. show up early and get warm on your own and warm-up to 80% of 1 RM and then do 6×2 @ 80%; B. Rack Jerk 2-2-2-1-1-1 (instead of SDL) C. Cap WOD at 10 min and then do 3 rds not for time of 10 GHD Situps, 10 GH Raises, ARP Pushups
Function & Evolution – Buy In: i.pain ball on 1st rib ii. hand in high band iii. 3 rds of 30 DU,15 Turkish Get-ups, 10 Unbroken C2B Pullups Strength : i. Drop Snatch/ Heaving Snatch Balance 3-3-3-3-3 ii. Power Snatch 2-2-2-2 Conditionning: Complete 30 Reps of Clean to OH (135/95) using a 60:60 work:rest interval format , score = number of rounds required to complete the 30 reps
Function – Buy In: i. pain ball on shoulder ii.3 rds # HSPU,5 ring dips 7 pullups Evolution 3-5 muscle-ups,5HSPU,10 Pistols Strength : Function : Front Squat 3-3-3-3-3-3 (use a 31×0 tempo) Evolution: Back Squat 6×3 @ 80%1RM Conditionning:10 Min AMRAP 7 Wall Walks 10 box Jumps
Function & Evolution – Buy In: i. 3rds row 250m, 1 lap bear walk, 30 situps, 2 min pain ball 1st rib & pass thru Strength : Shoulder Press/Push Press/Push Jerk 3-3-3/3-3-3/3-3-3 (go to ME with each exercise) Conditionning:21-15-9 Cleans (135/95) & T2Bar
Day Five :
Buy In: Function i. 2 rounds of 25 unbroken wall ball ii. calf smash 2min/leg iii. ext hip 1 min/leg iv. AMRAP pistols + Evolution – Back Squats 6×2 @ 80% Strength : Function & Evolution - Clean Pull = Long Jump SS 3-3-3-3-3-3 & 6-6-6-6-6-6 Conditionning: Annie 50-40-30-20-10 Double Unders & Situps (anchored)