Exciting change to our programming!
For those looking to compete in recreational CrossFit events, we've changed things up and added this training stream Trainees should be hitting the gym consistently 4 times per week if they want to do this.
For our weightlifting people, we're still doing weightlifting only programming via our Quantum Weightlifting Team program.
Not sure which is best for you? Talk to your coach!
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: bike, row, skip or run, then 2-3 sets: 10 inch worms + 10 cossacks/side + 15-20 band pull aparts [/tab]
[tab title="Group Metcons"] Monday 3mins: max burpees, 2min rest. 3mins: max cals rower, 2min rest, 3mins wall ball shots
Tuesday 2 sets of: 6mins amrap: 10 box jumps + 10 ball slams. Rest 3min
Wednesday 6 sets: EMOM 5 heavy thrusters (as heavy as possible). Then 3 sets for quality: 3-6 muscle-ups + 45sec hollow body hold.
Thursday 4 sets: 30sec double unders, 30sec rest, 30sec push-ups, 30sec rest, 30sec KB swings, 30sec rest, 30sec airdyne, 30sec rest
Friday FBOMB FRIDAY #23 A. Reverse Medball Toss for Distance (men 20lb, females 10lb) 3 attempts B. NANCY: 5rds for time: 400m rune + 15 OH Squat (95/65)
Saturday A. Find max weight 20m prowler push B. 3 sets for quality: 15 chin-ups + 20 KB Swings [/tab]
[tab title="Foundations"] Workout 1 A. Deadlift 3×5 ramping B. single arm bent-over DB row 2×6-8/side, rest 30sec between sides C. Group Metcon
Workout 2 A. Shoulder Press Build to 3×5 ramping B. chin-ups. as many unbroken sets of 3 as possible in 6mins (compare to 2 weeks ago and try to beat that score) C. Group Metcon
Workout 3 A. Back Squat 3×5 B. 2 sets: 30-45sec handstand hold against wall + Glute-Ham raise 12reps C. Group Metcon
Workout 4 A. 3 sets, rest as needed: max reps of push-ups (weighted if you can do more than 10) + L-Sit accumulate 20-30sec + max tempo chin-ups (4+ reps) + 10 single leg RDL/side B. Group Metcon [/tab]
[tab title="Training - General"] Workout 1 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench Press 4x6, rest 1.5-2min C. 6-8min MU practice D. Group Metcon
Workout 2 A. Squat Mobility 90sec/side + ankle mobility 2min B. Front Squat 4x5, rest 2min C. Group Metcon
Workout 3 A. 4 sets, rest 60sec: 6 RDL + 2-4 tough pull-ups + 2-4 tough HSPU B. 2 sets, rest 45sec: 12 powel raise + 15 front zstep ups C. Group Metcon
Workout 4 A. Overhead mobility prep B. Press 3x6, rest 90sec C. 8min: EMOM 1-2 tough chin ups (weighted if needed) D. 3 sets, rest 60sec: 3-6 pullovers + 6-8 GHR hip ext (3sec hold) + 45sec weighted front plank E. 5min DU practice OR accumulate 100 DUs in as few sets as possible
Workout 5 A. 4 sets, rest as needed: 1-3 tough HSPU + 10-12 standing DB shoulder press + 8-10 walking lunges/side (BB or DB) + 15 no money B. Group Metcon [/tab]
[tab title="Training - Competitions"] Workout 1 A. Jumping snatch pulls 3x5@40-50% B. Snatch technique work 10-15mins (slow tempo down and emphasize each position) C. Snatch from block 3x5 @ 75% D. Group Metcon
Workout 2 A. 5mins amrap Muscle-ups B. 10mins. even min: 5 Push Press, odd mins, 3-5 tough chin-ups C. Group Metcon
Workout 3 A. 5 sets, EMOM 3 Power Clean B. Back Squat 2x5@70%, 1x5+@70% C. Snatch Grip Deadlift 3x10 heavy
Workout 4 A. 12mins, even min 3-6 tough HSPU, odd min 5 fast DL @ 65% B. 3 sets: 4 Front Squat + 2 Jerks C. Group Metcon
Workout 5 A. 10-15mins snatch technique work @ 50% B. 3 sets: 10 RDL + 5 pull-overs (or 10-15 toe to bar) C. Group Metcon [/tab]
[tab title="Training - Weightlifting Team"] Monday A. Snatch 5x1@90% B. Front Squat 4x3@80-85% C. Snatch Pull 4x2@110% main priority is hitting solid snatches and trying to go 5 for 5 with no misses.
Tuesday A. 2 power cleans then 3 jerks. 4 sets. B. Clean Pull 3x3@105% C. Group Metcon medium/light day. Leave something in the tank to prep for Thursday
Thursday A. Clean and Jerk 3x1@90-95% B. Back Squat 1@90-95%, then 4x2@80%, then 1xmax reps @ 80% BIG DAY!!!
Friday/Saturday A. Snatch from block. 3x5 @ 70-75% B. Tall Jerk 2x5 C. Jerk, 3x3, leaving 1rep in the tank D. Group Metcon You'll probably be feeling a bit tired still from the THursday workout. Select loads that will ensure technique is 100% and the lifts feel crisp. [/tab]