Elevate Week 5

Monday 8/5/24

B. ‘Good Luck, Babe!’
'FRAN'
21-15-9:
- Thrusters 95/65#
- Pull-Ups

A. Front Squat -
Every 2 Minutes x 7 Sets:
- Front Squat x 2 Reps @ 80-85%

This week, our Front Squats look similar to last week's, but we are increasing the loading by 5%. ‘Good Luck, Babe!’ is one of the spicier workouts known in the CrossFit Community, also referred to as ‘Fran’. This workout should be fast and light, scale accordingly to hit the stimulus. During the WOD, you should (at least once) wonder why the hell you agreed to this!! Know yourself in this workout and plan accordingly, whether that means going unbroken or breaking each chunk into three quick sets. No matter what, try not to take any long rest breaks!

Tuesday 8/6/24

Class will kick off with some accessories: Strict TTB to develop the necessary strength for more dynamic gymnastics movements, Ring Push-ups to build pressing strength and stability, and Banded Face Pulls to improve shoulder health and posture.

‘Red Wine Supernova’ is a workout with a low rep scheme, perfect for practicing quick transitions and pacing. Focus on solid technique and steady breathing to maintain continuous movement throughout the 12 minutes. Start with a controlled pace and remember: slow is smooth, and smooth is fast!

A. 4 Sets Of -
- Strict TTB x 8-10 Reps
- Ring Push-Up x 10-12 Reps
- Banded Face Pull x 12- 15 Reps

B. ‘Red Wine Supernova’ -
AMRAP 12:
- 25 Double Unders
- 12 Alternating DB Snatches 50/35#
- 3 Wall Walks

Wednesday 8/7/24

Last week, we tested these calories with gymnastics and barbell cycling. This week, we're adding another round and pairing them with 15 Burpee Box Jump Overs. This interval-style workout will keep your heart rate up and give us a chance to gauge our pacing on the machines. Calories and reps should be something you can complete in 90 seconds or less and maintain consistently across all five sets.

A. ‘HOT TO GO!’ -
Every 2 Minutes x 30 Minutes (5 Sets)
1 - 24/18 Calories Echo Bike
2 - 15 Burpee Box Jump Over 24/20"
3 - 30/24 Calorie Row

Thursday 8/8/24

A. Tall Jerk -
EMOM 3:
- 5 Reps @ Empty Barbell

B. Split Jerk -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 70% of 1RM

C. Push Press -
4x4 @ 65% of 1RM

D. Accessories -
3 Sets Of:
- Forearm Plank x 45-60 Seconds
- Medball Russian Twists x 20 Reps
- Box Jump x 10 Reps

Today's strength session is designed to build overhead stability and power. We start with the Tall Jerk to focus on speed under the barbell, setting the stage for the Split Jerks where we work on explosiveness and consistency with each set. The Push Press builds pressing strength and develops a strong drive from the legs. We will finish with accessories that target core stability and explosiveness.

Friday 8/9/24

A. Sumo Deadlift -
Every 2 Minutes x 5 Sets:
- 6 Reps @ 60-65%

B. ‘Femininomenon’ -
Every 3 Minutes x 4 Sets:
- 9 Dual KB Hang Power Clean 53/35#
- 50' Dual KB Front Rack Walking Lunge 53/35#
- 6 Strict Pull-Ups

Week 2 of Sumo Deadlifts, we are dropping 2 reps each set and upping the weight a little. We’ll continue with these for one more week before moving on. These deadlifts are designed to train a different range of motion, targeting the adductors and increasing hip mobility.

‘Femininomenon’ is a WOD targeting posterior chain strength and explosiveness, lower body stability, and upper body strength. The dual KB Hang Power Cleans build power and coordination, while the Dual KB Front Rack Walking Lunges enhance lower body strength and stability. Strict Pull-Ups focus on upper body strength and endurance.

Saturday 8/10/24

Join us Saturday at 8 or 9am for our Partner workout!

Olympic Weightlifting
A. Pressing Snatch Balance -
3x5 @ Empty Barbell or Light Weight

B. Snatch -
Every 2:30 x 5 Sets:
Sets 1-3 - 2 Reps @ 80-85% Of 1RM
Sets 4-5 - 1 Rep @ 90%

C. Back Squat -
4 Sets Of:
- Back Squat x 3 Reps @ 80-85%

Accessories -
3 Sets Of:
- Dimmel Deadlift x 15 Reps @ RPE 5
- GHD Hollow Hold x 30-45 Seconds

Today's Olympic weightlifting session focuses on refining technique and increasing strength. We start with Pressing Snatch Balance to perfect stability and positioning. Then, we hit the Snatch with heavier weights—be sure to remain focused and aggressive throughout. Back Squats will build lower body strength, and we’ll finish with accessories for posterior chain and core stability.