CROSSFIT GEORGINA

CROSSFIT GEORGINA PROGRAMMING

Cycle 2 - Week 1

Monday, May 21st - Sunday, May 27th

 

MONDAY - VICTORIA DAY

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Anchor is closed today

Enjoy your holiday Monday with family and friends

 
 

TUESDAY 052218

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Rx

STRENGTH - BACK SQUAT

EOMOMx6 (12:00)

1 - 5 @ 77.5%

2 - 2 @ 82.5%

 

METCON

EMOMx10

1 - 10 Power Snatch 75/55

2 - 10 Burpees over the Bar

 

2:00 Rest

 

EMOMx10

1 - 15/12 Row Calories

2 - 12 Thrusters 75/55

FITNESS

STRENGTH - BACK SQUAT

EOMOMx6 (12:00)

1 - 5 @ 77.5%

2 - 2 @ 82.5%

 

METCON

EMOMx10

1 - 10 Power Snatch 55/35

2 - 10 Burpees over the Bar

 

2:00 Rest

 

EMOMx10

1 - 12/10 Row Calories

2 - 12 Thrusters 55/35

 
 

WEDNESDAY 052318

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Rx

GYMNASTIC DEVELOPMENT

EMOMx8

1 - 5 Strict Chest-to-Bar Pull-ups

2 - 20 "No Touch" Candlesticks

 

OLYMPIC LIFTING - CLEAN & JERK

1x (3+1) 

3 Pause Cleans + 1 Jerk 

 

2x (2+1)

2 Pause Cleans + 1 Jerk (building)

 

3x (1+1+1)

1 Clean Pull + 1 Pause Clean + 1 Jerk (building)

 

METCON

7:00 AMRAP

3-6-9-12-15...

Hang Squat Cleans 95/65

Toes to Bar

 

*reps increase by 3 each round

FITNESS

GYMNASTIC DEVELOPMENT

EMOMx8

1 - 5 Strict Chest-to-Bar Pull-ups

2 - 20 "No Touch" Candlesticks

 

OLYMPIC LIFTING - CLEAN & JERK

1x (3+1) 

3 Pause Cleans + 1 Jerk 

 

2x (2+1)

2 Pause Cleans + 1 Jerk (building)

 

3x (1+1+1)

1 Clean Pull + 1 Pause Clean + 1 Jerk (building)

 

METCON

7:00 AMRAP

3-6-9-12-15...

Hang Squat Cleans 65/45

Hanging Knee Raises

 

*reps increase by 3 each round

 
 

THURSDAY 052418

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Rx

STRENGTH - DEADLIFT

EOMOMx5 (10:00)

5 @ 82.5%

 

METCON

4:00 AMRAP

Buy-in: 400m Run

6 Sumo Deadlift High Pulls 95/65

6 Pull-ups

 

Rest 2:00

 

4:00 AMRAP

Buy-in: 400m Run

6 Sumo Deadlift High Pulls 95/65

4 Chest-to-Br

 

Rest 2:00

 

4:00 AMRAP

Buy-in: 400m Run

6 Sumo Deadlift High Pulls 95/65

2 Bar Muscle-ups

FITNESS

STRENGTH - DEADLIFT

EOMOMx5 (10:00)

5 @ 82.5%

 

METCON

4:00 AMRAP

Buy-in: 400m Run

6 Sumo Deadlift High Pulls 65/45

6 Pull-ups

 

Rest 2:00

 

4:00 AMRAP

Buy-in: 400m Run

6 Sumo Deadlift High Pulls 65/45

4 Chest-to-Br

 

Rest 2:00

 

4:00 AMRAP

Buy-in: 400m Run

6 Sumo Deadlift High Pulls 65/45

2 Jumping Bar Muscle-ups

 
 

FRIDAY 052518

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Rx

GYMNASTIC DEVELOPMENT

EMOMx8

1 - 30s Ring Row Hold + Max Effort Set of Ring Rows

2 - 20 DB Bicep Curls w Rotation 

 

Rest 2:00

 

EMOMx8

1 - 30s Handstand Hold + Max Effort Set of Box Dips

2 - 1 Rope Climb

 

PARTNER METCON

5 Rounds for Time Each

15 DB Box Step Overs 50/35

10 Handstand Push-ups

 

*Partners work round for round

FITNESS

GYMNASTIC DEVELOPMENT

EMOMx8

1 - 30s Ring Row Hold + Max Effort Set of Ring Rows

2 - 20 DB Bicep Curls w Rotation 

 

Rest 2:00

 

EMOMx8

1 - 30s Handstand Hold + Max Effort Set of Box Dips

2 - 1 Rope Climb

 

PARTNER METCON

5 Rounds for Time Each

15 DB Box Step Overs 35/20

10 Box Handstand Push-ups

 

*Partners work round for round

 
 

SATURDAY 052618

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Rx

STRENGTH - SNATCH GRIP PUSH JERK & OVERHEAD SQUATS

EMOMx5

5 Snatch Grip Push Jerks (building)

 

Rest 2:00

 

EOMOMx5 (10:00)

2 Overhead Squats with 3s pause in the bottom

 

METCON

13:00 AMRAP

20/15 AAB Calories

25ft Single Arm Overhead Walking Lunge Ea. 50/35

10 DB Push Jerks 50/35

FITNESS

STRENGTH - SNATCH GRIP PUSH JERK & OVERHEAD SQUATS

EMOMx5

5 Snatch Grip Push Jerks (building)

 

Rest 2:00

 

EOMOMx5 (10:00)

2 Overhead Squats with 3s pause in the bottom

 

METCON

13:00 AMRAP

15/12 AAB Calories

25ft Single Arm Overhead Walking Lunge Ea. 35/20

10 DB Push Jerks 35/20