CrossFit Generation

Saturday Benchmark: "Nancy"

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DAILY TRAINING

"Nancy"

5 rounds for time:

Run 400m

15 Overhead Squats (95)(65)

Schedule Reminder!

Schedule for Memorial Day Weekend at CFG:

Saturday, May 26th

Normal class schedule for CrossFit, On-Ramp, Kids, Teens.

Monday, May 28th

10am CrossFit Class- WOD will be our in-house benchmark "Superhero".

10am On-Ramp Class

There will be NO kids or teens class!

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DAILY TRAINING

MEBB

Shoulder Press

55% x 3

65% x 3

75% x 3

85% x 1

90-95% x 1

max x 1

SQUEEZE YOUR GLUTES AND DRIVE THE BAR!!!

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:

Dumbbell Clean & Jerks (40)(30)

Burpees

 

 

Running Days: Training or Recovery

    Since designating Thursdays as "running days", I have received some questions regarding whether to use them as "training" or as "recovery".  The answer is both depending on how you feel and also how much training you have already done that week.  If you trained on Monday, Tuesday, and Wednesday and plan on training on Friday/Saturday, then I would recommend using the running workout as recovery and not push the envelope.  If you are a 2-3x a week athlete at CFG, definitely use the running days as a training day and push those runs.

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DAILY TRAINING

Run 800m

Rest 2 minutes

Run 400m

Rest 2 minutes

Run 200m

Rest 2 minutes

Run 800m

Rest 2 minutes

Run 400m

Rest 2 minutes

Run 200m

Memorial Day Weekend Schedule

Here is the schedule for Memorial Day Weekend at CFG:

Saturday, May 26th

Normal class schedule for CrossFit, On-Ramp, Kids, Teens.

Monday, May 28th

10am CrossFit Class- WOD will be our in-house benchmark "Superhero".

10am On-Ramp Class

There will be NO kids or teens class!

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DAILY TRAINING

MEBB

Back Squat

3 x 55%

3 x 65%

3 x 75%

1 x 85%

1 x 90-95%

1 x max attempt

WOD

Every minute on the minute complete the pullup sequence of:

1 Pullup minute 1

2 Pullups minute 2

3 Pullups minute 3

4 Pullups minute 4

....continue the sequence until you cannot finish the prescibed pullups in the designated minute

 

DAILY TRAINING

Skill

Ring Dips

WOD

AMRAP in 20 mins:

8 Ring Dips

Run 400m

Row 12 Cals

DAILY TRAINING

Agility

Hurdles

MEBB

Power Clean

3 x 55%

3 x 65%

3 x 75%

1 x 85%

1 x 90%-95%

1 x max attempt

WOD

6 rounds for time:

10 KB Swings

20 Double-Unders

Saturday Benchmark: "Tabata Something Else"

DAILY TRAINING

"Tabata Something Else"

4 minutes of 20 seconds of work, 10 seconds of rest for all 4 movements listed below.  Score is total reps.  1 minute rest is given between exercises.

Pullups

Hand-Release Pushups

Abmat Situps

Air Squats