PROJECT BREAKDOWN DAY 33: Friday, May 1, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Good Mornings, Conventional Deadlifts

(D) Find a 1RM Sumo Deadlift or Conventional Deadlift (Choose the deadlift variation you did NOT do through April)

(E) GymNASTY Mobility

(F) 1-2 Mile Jog

Steve hits a 410 deadlift, a 25 pound personal best. He has been doing CrossFit for only 10 months after 5 years of sitting on the couch.

PROJECT BREAKDOWN DAY 25: Thursday, April 23, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Barbell Drills: Back Squat, Front Squat, Thrusters, Deadlifts, Sumo Deadlifts, Bent Over Barbell Rows

(D) Deadlifts/Sumo Deadlifts 5x5 @ 80% of 1RM + 5-10 pounds over last Saturday's workout

(E) Not for time 25-20-15-10 Hollow Rocks, Superman Rocks

(F) GymNASTY Mobility

A.

PROJECT BREAKDOWN DAY 13: Saturday April 11, 2015

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Plank Holds and Push Up Review

(D) Bench Press 5x5 @ 80% of 1RM, Each set followed by...

  • Max Perfect Push-Ups
  • 2-3 Minute Rest (Spot your lifting partners during this time)

(E) Deadlift 5x5 @ 80% of 1RM

(F) 3x 20-30 Reverse Hypers followed by 15-25 Russian Plate Sit-Ups

Brad. Fear the wall ball. Photo by Rafael Vega

PROJECT BREAKDOWN DAYS 5 + 6: Friday/Saturday, April 3 & 4, 2015

(A) Soft Tissue

(B) Mobility

(C) Barbell Drills and Corrections

  • High Bar Back Squat
  • Front Squat
  • Sumo Deadlift
  • Conventional Deadlift
  • Conventional Deadlift Grip versus Mixed Grip, when to use which

(D) Establish a 1 Rep Max Back Squat OR Front Squat

If you have not established a 1 Rep Max Back Squat this week, do so here instead of a Front Squat

(E) Establish a 1 Rep Max Bench Press

(F) Establish a 1 Rep Max Deadlift or Sumo Deadlift

If Sumo, then conventional deadlifts will become an accessory exercise going forward.
If Conventional, then sumo deadlifts will become an accessory exercise going forward.

If you plan on establish all 3 1-Rep-Maxes on Friday, please make time to stay late. If coming to the 8 a.m., 12:30 p.m., or 7:15 p.m. classes, please arrive half an hour early and begin to warm up on your own.

Snakes. Photo by Rafael Vega

PROJECT BREAKDOWN DAY 3: Wednesday, April 1, 2015

Project Breakdown will run From March 30, 2015-October 31, 2015.

(A) Soft Tissue

(B) Mobility

(C) Barbell Movement Review and Correction

  • Body weight Lunges: Front and Back Stepping
  • Barbell Lunges: Front and Back Stepping in both front-rack and back-rack positions
  • Air Squat
  • High Bar Back Squat
  • Pause Squats
  • Kettlebell Deficit Squats

(D) Find a 1 Rep Max (High Bar) Back Squat

(E) Mobility

Will. Jackie Pull Up. Photo by Rafael Vega