Call Us: (303) 522-5585

Friday 6.21.13

21
Jun

Friday 6.21.13

As promised here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do on a weekly basis. With that being said safety is the top priority, know when to walk away from a weight/attempt. In the 9 years I’ve been training individuals, 9 out of 10 injuries occur cause someones ego gets in the way. BE SMART WITH THE WEIGHTS!

Also, classes may run a little over next week. The coaches will do their best to get you out on time. But as you may know a big ship is sometimes hard to steer.
Schedule for MAX WEEK:
Monday:
1) Clean and Jerk
2) Front Squat
3) CrossFit “Benchmark” workout
Tuesday:
1) Push Press
2) CrossFIt “Benchmark” workout
Wednesday:
1) Snatch
2) High Bar Back Squat
3) CrossFit “Benchmark” workout
Thursday:
1) Row 5K***
Please read below for details and the schedule on this day
Friday:
1) Dead Lift
2) Bench Press
3) CFLW/CFG’s “Baseline” workout/re-test
Saturday:
Normal class, 9am.
*** In regards to Thursday. This is designed to be a rest day. However I do realize for some of you this is the only day you can train. Don’t worry a 5K row is a heck of a workout and will test you physically and mentally.
The schedule for that day will look like our “Open Gym” schedule for the week of the 4th.
There will be a general and specific warm-up written on the board and a coach will start your time when you are ready.
Thursday schedule:
Lakewood: 6am-9am and 4pm-8pm
Golden: 6am-9am and 4pm-5:30pm(Double Under clinic will be starting at 6pm sharp)
Quick note on the Open Gym times (Thursday and for the week of the 4th):
6am-9am means doors open at 6am and clean-up/workout ends at 9am. Don’t come in at 8:45am to start your workout. Manage your workout within the time allotted (same rule applies for the PM Open Gym as well).
-Coach Orion

Warm-up:

Coaches Choice, 10min time limit
Strength:
1a) Bench Press 3×65%, 3×70%, 3×75%, 3×80%
1b) Dead Lift 3×65%, 3×70%, 3×75%, 3×80%
 
Notes:
 
Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press.
Movements will be in a “super set”, meaning bench press right into dead lift. Hence the 1a and 1b.
 
Ideally you should be hitting a set every 90-120sec.
 
 
Conditioning:
AMRAP 15min
150m Run
15 Hand Release Push-ups or Clapping Push-ups (or alternate every other round)
15 Jumping Lunges (R+L=1)

Leave a Reply