Congrats to Rocky and Dave for making it to the SuperFit Championships in June!!

CROSSFIT

Teams of 4

Time keeper: down and back of a heavy yoke walk or sled push

Teammate 2: rest

Teammate 3: medball cleans (reps)

Teammate 4: box jumps (reps)

• Cycle through the progression for 20 minutes

BOOTCAMP
7 rounds for time

10 Wall Balls

10 KB Swings

OPEN GYM: During Active Class Sessions

April 2013 Programming

CROSSFIT
Shoulder press, 3×10

Push press, 3×8

Push jerk, 3×5

BOOTCAMP

5 minute Flight Simulator

Skill Work: MB Clea

Then..

10 rounds:

Row 1 minute for max calories

Rest 90 Seconds

SKILL

EMOM 15 Minutes Minutes

3 Snatch Deadlift

3 Hang Power Snatches

THEN

4 Rounds
Run 200 M
10 Wall Walks

OPEN GYM: Before 6:30PM

PALEO CHALLENGE STARTS TODAY

NOTE: There will be an info session at 7:45pm on Monday for the Paleo Challenge

April 2013 Programming

Gyms Move from Machines to Playgrounds

CROSSFIT
21-15-9

Back squat, 135#/95#

Chest-to-bar pull-ups

THEN

Skill work

• Good opportunity to work on your weaknesses!  Muscle ups?  Double unders?  Box jumps?  Let’s work on those goats.

CROSSFIT
AMRAP in 20 minutes:

5 Deadlifts, 225#/155#

10 Ring Rows

15 sit-ups

OPEN GYM: During Active Class Sessions 

SIGN UP FOR PALEO CHALLENGE TODAY

NOTE: There will be an info session at 7:45pm on Monday for the Paleo Challenge

April 2013 Programming

CROSSFIT
15 minutes to establish your heaviest snatch

• Type of snatch is your choice: power, squat, hang power, hang squat, split are all acceptable
• Rep range is also your choice.  Perhaps a 4 or 5 rep max, focusing on mechanics and consistency, is right for you.  Or, if you are adept at the movement, a 1-rep max is up your alley.  Ask your coach for advice!

THEN

AMRAP in 7 minutes of:

7 bar hopping burpees

14 lunge steps

OPEN GYM: During Active Class Sessions 

SIGN UP FOR PALEO CHALLENGE TODAY

April 2013 Programming