Wednesday June 11

Warm Up

Coaches Choice

10 minutes to work on Squat and Pressing Mobility - make the most of it!

Skill

Movement Demo

Metcon:

"FRAN"

21-15-9

Thrusters (95/65)

Pull-ups

Tips & Tricks

1. As ever, approach the workout with a plan.  How will you break up your reps?
2. Most people find the round of 15 to be the most MENTALLY challenging.  Be prepared for this.
3. Want to push toward the elite ranks?  One of the keys is getting through the thrusters unbroken.  Every time that bar is dropped you lose 5 seconds (and that doesn't include any extra rest).
4. One of the easiest, but least utilized, tips is performing some Fran specific mobility prior to the workout.  
5. Good luck and use the below times as a guide.

10:00+ Beginner
10:00-4:30 Intermediate
4:30 – 3:00 Advanced
3:00 or less Elite

Tuesday June 10 "Deadlift 5+"

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $125.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  Please see one of the trainers for more information.  Tentative start date will be July 1.

Warm Up

Coaches Choice

Skill

Deadlift

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Toes 2 Bar

Metcon

"La Resistance"

PARTNER AMRAP 15

200 m Run

15 SDHP (75/55) - with barbell

*partner will do both parts of the couplet; once they finish the 15 SDHP, the next partner will begin the run

*if it is raining to hard, sub 200 m Run for 30 Double Unders

Monday June 9

Warm Up

Coaches Choice

Skill

Power Clean + Hang Power Clean + Hang Squat Clean + Jerk

*start at 50-60% 1 rm Jerk and build each min

Metcon:

"Hacksaw"

4 rnds:

8 Thrusters (135/95)

12 KB Swings (70/55)

16 Front Rack Lunges (135/95)

Rest 90 secs b/t rnds

Saturday June 7

Warm Up

Coaches Choice

Skill

Tabata Hollow Rocks

&

Tabata Sit-ups

Metcon:

"Mean Streak"

1000 m Row

30 Back Squats (135/95)

40 Power Cleans (135/95)

50 Burpee Box Jumps

*Squats. Cleans, & Burpees may be broken up anyway

Friday June 6 "Jerk 5+"

TRAINING MAX = 90% of your 1 rep max

For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press). 

Skill

Jerk

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

5-10 Strict/Weighted Ring Dips

Metcon

"El Oso"

AMRAP 10

2 Push Press (95/65)

2 Goblet Squats (55/35)

2 Elevated Push-ups (feet on medball)

*each movements reps increase by 2 each rnd (Ex. 2-4-6-8-10-12-14...)

Thursday June 5

Warm Up

Coaches Choice

Skill

Movement Demo

EMOM 5

 3x Snatch Deadlift (start at 80% snatch and build)

4 x Alternating Pistols 

Metcon:

"Bad Attitude"

3 rnds

50 Double Unders

15 Toes 2 Bar

15 HSPU

400 m Run

Rest 2 min b/t rnds

Wednesday June 4 "Front Squat 5+"

Click on the link below to read a great article on Front Squat mobility

Front Squat Mobility


TRAINING MAX = 90% of your 1 rep max

For the 2nd phase, you will add 10 pounds to your TRAINING MAX to all lower body lifts (back squat, front squat, deadlift, squat clean), and 5 pounds to your TRAINING MAX to all presses (shoulder press, jerk, squat snatch, and bench press). 

Skill

Front Squat

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 5 @ 75% 

Set 4 - 5+ @ 85% 

After each set, rest 30 secs and then perform

Weighted Walking Lunge (add weight each set) - Mats to whiteboard

Metcon

"The Axe"

50 Row (calories)

-- then --

15-12-9

Lateral Burpee over Bar

Front Squat (55% 1 rm)