Women
A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB
B.
3 Rounds
5 Oxidative Front Squats @ 40%, 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
Rest 5:00
3 Rounds
5 Oxidative Front Squats @ 40%, 4040
5 Oxidative Push ups @ 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
Men
A.
30 min Aerobic Row or Airdyne (HR 120-130)
*Every 10 min 10 Corner Wipers + 10 TTB
B.
3 Rounds
5 Oxidative Front Squats @ 40% , 4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench
Rest 5:00
3 Rounds
5 Oxidative Front Squats @ 40% , 4040
5 Oxidative Push ups or DB Bench @ 40%, 4040
*No lock out or rest at the top on either movement
*No Rest b/t movements
*If Push-ups are easy move up to the DB Bench
Women
WU: ELDOA Stretches (40secs)
A.
Anaerobic Power Intervals
4-5 Rounds
50m-100m Resisted tire Sprints (25-35 lbs)
Rest 2 mins
20 sec AMRAP
Hang Power Clean @ 105
Rest 2 mins
C.
Aerobic 10-15 min Cool down
Men
WU: ELDOA Stretches (40secs)
A.
Anaerobic Power Intervals
4-5 Rounds
50m-100m Resisted tire Sprints (35-45 lbs)
Rest 2 mins
20 sec AMRAP
Hang Power Clean @ 135
Rest 2 mins
C. Aerobic 10-15 min Cool down
Women
BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)
A. Sumo Deadlift
15 min of 2-4 Reps@80-90% w/ 2-3 min rest
B1. CG Bench
B2. WTD Horizontal Ring Rows
All: 15 min of 2-4 Reps@80-90% w/ 2-3 min rest after “B2”
16 min EMOM
Even: 8 KB Squat Jumps
Odd: 6-8 CTB Pull ups
BB Complex
4 Rounds
4 Hang Power Clean + 4 Front Squat +4 Push Jerk + 4 Back Squat
Rest 90 secs (light to moderate)
A. Sumo Deadlift
15 min of 2-4 Reps@80-90% w/ 2-3 min rest
B1. CG Bench
B2. WTD Horizontal Ring Rows
15 min of 2-4 Reps@80-90% w/ 2-3 min rest after “B2”
C. DB Trap 3 5×3@Heavy (30X0) w/ 90s – 2min rest
8 min EMOM
8 KB Squat Jumps
Daily Extra Credit
This will primarily consist of cyclical aerobic work, isometric structural strength work, and additional mobility. Let me be the first to remind you that this is “extra credit” so if you complain that its not fun, you don’t have time, or you don’t like it my (or your coaches) response will simply be “Then don’t do it”. The extra credit is unsexy by design, if everything you had to do in training was fun, exciting, and sexy everyone would be Lebron James. The extra credit is not extra work for work’s sake, its designed to support the primary training, and help your body adapt properly and efficiently.
Schedule
The training for the first 3 weeks will follow a general progression week to week. Training 3-5 sessions a week is advised, however I’d advise against 6 sessions per week. Mondays and Thursdays will be similar training sessions for the first 3 weeks, as well as Tuesday’s and Saturdays. So a good sample week could look like this:
3 days: M, W, Sa
4 days: M, Tu, W, F or Sa
5 days: M, Tu, W, F, Sa
I’d also add for our experienced athlete (1 year+) it might behoove you to take a day during the week to work specifically on the skills that give you the most issues in our tests. If you do this remember that taking skills to extreme fatigue and/ or absolute failure is a recipe for creating bad habits. Instead be intentional and meticulous with your practice, specifically with the more advanced gymnastics and weightlifting skills. Lastly remember that on rest days we still recommend you be active in a non stressful was. So get outside and enjoy this beautiful city!
Weekly Life Challenges
Each week we will be posting a new nutritional challenge on the board. Just like the extra credit they won’t always be easy, but they will most certainly assist you in improving over the next six weeks. The challenges will be designed to help you create better habits, and primarily be focused in the sleep, stress, and nutrition department. So can continuing to adhere to the challenges for longer than the week they’re listed will certainly be beneficial. Stay tuned for the first challenge tomorrow.
Hey CFA! You like CrossFit Austin right? You like discounts right? You like your friends right? Well maybe you don’t like them, but either way bringing them to CrossFit Austin is a great plan!
We now have these awesome little cards that you can give to your friends and invite them to join us. It’s easy!
1. Write your name on the card
2. Give it to a friend
3. If they sign up for a membership with us, you BOTH get $25 off!
(Applied to new member’s first month and current member’s next bill)
Just have them contact us and bring their card in when they decide to join us! These are peppered all over the gym, but if you can’t locate any just ask Gen for a few!
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