CrossFit Bel Air

5-3-1 Wendler Shoulder Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Press. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 5 LBS TO YOUR WORKING 1RM PRESS.

~ Then ~

5-3-1 Wendler Back Squat

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10 LBS TO YOUR WORKING 1RM BACK SQUAT.

Followed by:

TM-u:

Double unders

Push press (75# / 55#)

The Mid Atlantic Regionals for the CrossFit Games will be this weekend at 8001 Sheriff Road Landover, MD 20785 (next to FedEx Field)!  It’s an awesome experience watching athletes of that caliber up close and there will be a lot of CrossFit vendors there.  I will be judging Friday through Sunday but I believe Mel, Carrie and other athletes from the  box are looking at going down Sunday to see the finals.  I guarantee the snatch ladder will be the most exciting WOD; last year’s thruster ladder had the entire crowd on its feet!  Don’t miss this opportunity to see these athletes up close!  See the below photos for the WODs and the layout of the field house.

12 minute 2 person team AMRAP:

Station 1:

10x sandbag power clean (75/45#)
10x Hindu push up

–then–

20m fireman carry/buddy carry to station 2

–then–

Station 2:

10x MMA get ups
10x kettlebell swings (1.5/1 pood)

–then–

20m fireman carry/buddy carry to station 1

*athletes alternate exercises at each station each round (if you did sandbag power cleans last round, you do Hindu push ups this round)
**athletes alternate top/bottom on fireman/buddy carry each round
***athletes pair up based on comparable body sizes
****obviously can’t depart your station without your team mate

Garrett after rowing, running and double unders!

3 Rounds for time of:

Row 500m

Run 400m

100 DUs

For for Thought:  Marines Moving Toward the Front Lines

5-3-1 Wendler Deadlift

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Deadlift.

~ Then ~

5-3-1 Wendler Bench Press

If you are on week #1: Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75%. Set #3 is 5 reps (or more) @ 85%.
If you are on week #2: Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%.
If you are on week #3: Set #1 is 5 reps at 75% of your “working” one rep max. Set #2 is 3 reps at 85%. Set #3 is 1 rep (or more) @ 95%.
If you are on week #4: you are “Deloading”. Set #1 is 5 reps at 40% of your “working” one rep max. Set #2 is 5 reps at 50%. Set #3 is 5 reps at 60% (No max reps)

If you do not have a 1RM established, use this class to find your 1RM Bench Press.

Followed by - 

TM-u:

Ring Dips

L-Sits (these are reverse Tabatas – 10 seconds of work, followed by 20 seconds of rest)

SO, Fort Lewis has an awesome CrossFit area in one of their gyms!  See the attached photos but fear not, I AM getting my WODs in!!

AMRAP in 10 minutes of:
10x sandbag squat cleans (50/35#)
10m bear walk
10x burpees

Admin note: Teddy will be at the box Saturday to do athlete screenings so if you have something you want checked out be sure to come and see him!

Defining Functional Movement