4th of July Crossfit schedule:
8:15 and 9:15am classes only.
Bladium will be open from 7am-4pm.
We will have a special 4th of July partner/team wod.
500 m row or 400m run
5 pull ups
15 air squats
10 super mans
On the 2 min for 5 rounds
Complex of, 1 hang clean, 1 squat clean, 1 clean and jerk. Get heavy.
10 Clean and jerks 135/95, RX+ 155/105, RX++ 185/125
400 meter run
Monday (Session One)
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
Every 2:30, for 20 minutes (8 sets):
Clean + 2 Jerks x 1 rep
*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Set 1 @ 93% of 1-RM Enderton Front Squat Complex
*Set 2 @ 90% of 1-RM Enderton Front Squat Complex
*Set 3 @ 87.5% of 1-RM Enderton Front Squat Complex
*Sets 4-5 @ 85% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds
Max MU's in 5 minutes