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Our PROGRAMMING is based on the Intelligent Exercise Design & Max Effort Black Box (M.E.B.B.), created by Coach Michael Rutherford, the first and most popular means by which maximum effort lifting (M.E.) has been blended with CrossFit. Maximum effort lifting (Weightlifting, Powerlifting, O-Lifting, Etc...) is paired with a short, high intensity, constantly varied, mixed-modal, CrossFit workout. Students are strongly encouraged to TRACK progress in their CrossFit WOD Logs. Simply recording your results it is a must for anyone serious about their CrossFit performance. This will allow you to "see" strength and conditioning improvements over time!
MOVEMENT POOL (SAMPLE):
TB: Snatch(1), Clean & Jerk(2), Thruster(3)
LB: Front Squat(1), Back Squat(2), Deadlift(3)
UB: Muscle-Up Progressions(1), Handstand Push-Up Progressions(2), Press(3)
***movement rotated every 30 days (3rd cycle)
10-DAY TEMPLATE (SAMPLE):
1. TB(1)-Monday: Snatch
2. LB(1)-Tuesday: Front Squat
3. UB(1)-Wednesday: Muscle-Up Progressions
4. TB(2)-Thursday: Clean & Jerk
5. LB(2)-Friday: Back Squat
6. UB(2)-Saturday: Handstand Push-Up Progressions
7. GYM CLOSED-Sunday
8. TB(3)-Monday: Thruster
9. LB(3)-Tuesday: Deadlift
10. UB(3)-Wednesday: Press
1. Monday-
M.E. Snatch
1, 1, 1, 1, 1
-break
As many rounds as possible in 15 minutes:
7 Box Jump to Burpee 24"
7 Pressing Snatch Balance 45#
7 Ab-Mat Sit-Up
2. Tuesday-
M.E. Front Squat
5, 5, 5, 5, 5
-break
As many rounds as possible in 15 minutes:
5 DB Deadlift 40/25#
5 DB Hang Power Clean
5 DB Thruster
3. Wednesday-
M.E. Muscle-Ups
5 sets for max reps.
-break
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpee, 15 seconds
Rest 45 seconds
Post total reps for all five rounds.
4. Thursday-
M.E. Clean & Jerk
1, 1, 1, 1, 1
-break
"Randy"
For time:
75 Power Snatches 75/55#
5. Friday-
M.E. Back Squat
5, 5, 5, 5, 5
-break
Four rounds for time:
Row 500m
15 Overhead Squats 95/65#
6. Saturday-
M.E. Handstand Push-Ups
5 sets for max reps.
-break
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post total rounds.
7. Sunday-
GYM CLOSED
8. Monday-
M.E. Thruster
3, 3, 3, 3, 3
-break
"Jackie"
For time:
Row 500m
50 Thrusters #45
30 Pull-Ups
9. Tuesday-
M.E. Deadlift
5, 5, 5, 5, 5
-break
Four rounds for reps:
Run 400m
Burpee
Start each round every 3 minutes.
10. Wednesday-
M.E. Press
1, 1, 1, 1, 1
-break
As many reps as possible in 10 min:
5 Pull-Up
10 Push-Up
15 Squat
LALANNE FITNESS is a registered CrossFit® affiliate, owned and operated by certified CrossFit Coaches. Our professional team is driven and dedicated to forging elite fitness. We continue to practice, train and evolve as students of the CrossFit method, welcoming anyone with the right attitude to share our journey!