NOTICE: Beginning Sept 2nd Programming will be posted through SugarWod only. Download the app and join the CrossFit Madison box (code can be obtained from any coach or at the box).
Monday
CFM Life
Thruster
Workout Definition
For Load: E3MOM x 4 sets
Build to Heavy 10-Rep
Bar comes from the floor each set
“Sucker Punch”
Workout Definition
For Time: (20 min time cap)
21-18-15-12-9:
Kettlebell Swing (53/35)
Thrusters (75/55
CFM Comp
Stamina Squats
Workout Definition
For Load:
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
“Sucker Punch” – same as above
Tuesday
CFM Life
Skill Practice – Pull Ups
Workout Definition
Spend 12 minutes working on Pull Ups
If you are just learning, work on Kipping swing and pull
If you Kip work on Butterfly
If you Butterfly work on max strict pull ups
Goal is to take this time to practice the next level of skill from your current state.
“Cement Truck”
Workout Definition
For time:
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar
CFM Comp
Gymnastic Conditioning
Workout Definition
5 Rounds:
300 Meter Row + 50% Unbroken Ring Muscle-ups
“Cement Truck” – same as above
CFM Fast Fit
TBA
Wednesday
CFM Life
Deadlift
Workout Definition
For Load:
E3MOM x 4 Sets
15 Unbroken Deadlifts @ 50% 1RM
“Halftime”
Workout Definition
For time: (30 min time cap)
30-20-10:
Dumbell Power Snatch (50/35) alt arms each rep
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
Deadlift Stamina
Workout Definition
For Load:
E3MOM x 4 Sets
15 Unbroken Deadlifts @ 50% 1RM
“Halftime” – same as above
Thursday
CFM Life
Strict Press
Workout Definition
For Load:
E2MOM x5 sets
Build to Heavy Set of 5 reps
“Heavy Metal”
Workout Definition
For Rounds + Reps
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
CFM Comp
Active Recovery
Workout Definition
Dublin Park Pool at 4:30 and 5:30 to swim laps. There is a $3 fee to swim if you are not a member of Dublin.
Note: Pool Session is on hold until another venue can be identified. We will post as soon as we determine the location.
CFM FastFit
TBA
Friday
CFM Life
Clean Complex
Workout Definition
For Load:
E1:30 x 7 sets
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
“Squeaky Clean”
Workout Definition
For Time: (20 min time cap)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
Clean Complex
Workout Definition
For Load:
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
“Squeaky Clean” – same as above
Saturday
“Three Stooges”
Workout Definition
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Ro
Sunday
CFM Life
“Wallpaper”
Workout Definition
For Time: (30 min time cap)
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups
CFM Comp
Rest day/ROM WOD/Goat Day
