FRIDAY 09 APR 2021
“M.O.A.B”
3 Rounds for time:
5 Bar-Muscle Ups
10 Bar Facing Burpees
15 Deadlifts 225/155
20 Wallballs 20/14
· 20min time cap.
AFTER PARTY – Midline
5 Rounds for Quality:
20 Banded Dead Bugs
20 Hollow Rocks
HOME VERSION – M.O.A.B
2 Rounds for Time:**
20 Strict Handstand Push-Ups or Pike Push-Ups or Push-Ups
60 Walking Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpee Broad Jumps
THURSDAY 08 APR 2021
*OPTIONAL ACTIVE RECOVERY WORKOUT*
EMOM 30min
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th – 20 Russian Kettlebell Swing
5th – 200m Run
“BENCH PYRAMID”
Heavy Day (Upper Body)
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between each set
Bench – HOME VERSION
For Quality:
12-8-4-4-4-8-12
Tempo Deficit Push-Ups (4″/2″)
24-16-8-8-8-16-24
Alternating V-Ups
· Place hands on an object that is 2-4″ from the ground. This can be anything that has a stable platform
· If the deficit is too much, perform a regular push-up, or a push-up from the knees.
WEDNESDAY 07 APR 2021
WEDNESDAY
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps 24/20”
12 Front Squats
15/12 Calorie Assault Bike
· Post slowest round.
STIMULUS = SPRINT
Whatever we choose today for the Front Squats, be sure you can stay unbroken for the entire workout.
Pace the burpee box jumps and use the first 4-5 calories to “get your legs back” then from there “send it!”
AFTER PARTY – Push Stamina
6 Rounds not for time:
4 Strict Handstand Push Ups
4 Strict Ring Dips
4 Push Ups
HOME VERSION – Rugrats
15:00 AMRAP**
12 Broad Jumps or Step Ups
15 Squats*
200m Run
****For the Squats, hold a household item like a bear-hug or in the front rack position (optional)****
You can’t out-train a bad diet…believe me, I tried. I’ve always been a very active person. I did sports through high school (tennis and cross country), I was on the
flagline for the marching band in college, and I worked out 5+ days a week (kickboxing) and was on a competitive swing dancing team for most of my four years of vet school. But even with all of that, I never felt or looked strong. Sure, I was “skinny” and never really struggled with my weight (I’ve been 125 lbs for 8+ years, no matter my activity level), but I never looked at myself in the mirror and felt good about myself. I never saw the definition in my legs or my abs that I really was trying to get. So naturally I assumed I was eating too much. I started cutting back the amount I was eating for each meal, and I didn’t fret too much if I missed a meal here and there. Unfortunately, the only thing this resulted in was a serious lack of energy when I was working out, and a really grumpy attitude. Working with Amanda on nutrition coaching and doing the InBody scan really opened my eyes to the fact that the important thing to pay attention to was not so much the amount of food I was eating, but what was in that food. I was so focused on the number of calories going in that I didn’t realize I was depriving my body of the fuel it needed to build the muscle I was trying so hard to see. And when I told her how many calories 
I usually got in a day, she looked me straight in the eye and said “you really need to be eating more to reach your goals.” Within the first few days of adjusting my intake (more protein, more carbs, more calories overall), I began to see the outline of my abs in the mirror…without having to flex as hard as I could. I had more energy to push myself through the workouts and make the most of every minute. Now I catch a glimpse of myself in the mirror and pause for a second to admire myself, like “heck yeah, I look good.” And while I’m still very conscious of my portions, I feel better knowing that what is going in is what I need to nourish my body to be the strongest version of me possible. You cannot underestimate the importance of what goes in your body for what your body will look like. Abs are made in the gym, but they show up in the kitchen.
TUESDAY 06 APR 2021
Clean and Jerk Technique (can be considered an extended warm-up to prep)
On the 2:00 x 5 sets: (10min)
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
· Pause 2 second in the catch position of the 1st clean and the 1st jerk.
· Technique = Practice
STIMULUS
Let’s try this again…this is a repeat from last week but clearly we have many in the gym that clean and jerk well over 300’bs casually. Let’s actually stick to our percentages this week mmmmkay.
Set 1: 35% of 1RM Power Clean & Jerk
Set 2: 40%
Set 3-5: 45% (5% increase from last week)
“The Little Piggy”
3 Rounds for time:
500m Row or 400m Run
21 Toes to Bar
12 Power Clean and Jerks (135/95)(95/65)
· 18min time cap
BODY ARMOR – AFTER PARTY
3 x 8 Double Dumbbell Chest Supported Rows
3 x 10 Double Dumbbell Hammer Curls
3 x 12 Foot Elevated Ring Rows
· Complete all sets of one movement before moving on to the next. Athlete’s choice on weight.
The Little Piggy – HOME VERSION
3 Rounds For Time:
400m Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups
MONDAY 05 APR 2021
Snatch Technique
On the 2:00 x 5 Sets: (10min)
2 Pausing Snatch Balance
2 Pausing Overhead Squats
· Pause 2 seconds in the bottom of each squat.
· Think of this as an extended warm-up/primer for the next strength piece.
· Athlete’s choice if you want to take the bar out of the rack for this portion however, the barbell should stay light for technique work.
o Set 1 – 30%
o Set 2 – 35%
o Set 3-5 40%
Snatch Technique
On the 2:00 x 5 sets: (10min)
3 – Position Squat Snatch
Position 1: Pockets
Position 2: 1” Above the knees
Position 3: Floor
· Full complex is intended to be completed unbroken.
· Light weights across to ensure the focus is moving well, not on loading!!
· All sets performed at 30-40% of 1RM Power Snatch
“Over and Out”
For time:
20 power Snatches (95/65)(75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)(75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)(75/55)
· 12min time cap
AFTER PARTY – Murph Prep
10min AMRAP
100m Assault Runner/1 Lap around parking lot
5 Pull Ups + 10 Push Ups + 15 Squats
· Weight Vest Optional
“Over and Out” – HOME VERSION
For Time:
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)*
20 Burpees Over an Object
40 Jumping Squats
FRIDAY 02 APRIL 2021
“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs (30/24) (for scaled, a higher box than normal)
9 Power Snatches (115/85)
6 Bar Muscle-ups
· 25min time cap
AFTER PARTY – Upper Body Pulling Stamina
5 Rounds Not For Time:
1.25 Mi Bike
10 Strict Pull-Ups
“Muscle Memory” – HOME VERSION
5 Rounds For Time:
16 Single Arm Devil’s Press (6 Each Side)
60 Double Unders (90 Singles)
SATURDAY 03 APRIL
Partner Workout:
0-8min.
Row 2,000m Meters (Switch every 250m)
8-16min. (“The Ladder”)
10 Power Clean and Jerks 135/95
10 Power Clean and Jerks 155/105
10 Power Clean and Jerks 175/115
… Keep Adding 20/10lbs for 8min. Straight…
19-27min.
Row 2,000m Meters (Switch every 250m)
27-35min. (“Butts & Gutts”)
10 Front or Back Squats 135/95
20 Toes-To-Bar
10 Front or Back Squats 155/105
20 Toes-To-Bar
10 Front or Back Squats 175/115
… And so on… Front Squats are always 10 reps adding 20/10lb. and the TTB are always 20
THURSDAY 01 APRIL 2021
CLOVIS
The WOD:
Complete the following for time:
10 Mile Run
150 Burpees
Who: U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
The Real THURSDAY…
“Midline Miles”
For Time:
50 AbMat Sit-ups
200m Run
50 AbMat Sit-ups
400m Run
50 AbMat Sit-ups
800m Run
50 AbMat Sit-ups
1 Mile Run
30min time cap
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Glutes
Hip Flexors
“Midline Miles” – HOME VERSION
For Time:
50 AbMat Sit-ups
200m Run
50 AbMat Sit-ups
400m Run
50 AbMat Sit-ups
800m Run
50 AbMat Sit-ups
1 Mile Run
When did you start at CrossFit Bangor:
August 2016-the current gym had just opened.
Proudest CrossFit accomplishment:
Completing Hulks & Ninjas, my only competition. The snatches were a PR for me.
Favorite lift, met on or both:
Push presses and thrusters.
A movement or workout you’re hoping to improve this year:
Pull ups have been my goal every year.
Biggest surprise since starting at CrossFit Bangor:
Exercise was never fun for me before CrossFit, now I look forward to going to the gym everyday. Not only do I look forward to the workout but I love my 5 am peeps.
Advice for new members or friends who want to try CrossFit:
The hardest part is walking through the door. No other gym will ever compare to the motivation, encouragement and support you will find at CFB.
Favorite Maine place to recommend to other members or visitors:
Quoddy Head State Park. I just discovered it last year, it is absolutely breathtaking.
Non CrossFit Interests:
Cooking, traveling, hiking and boating.
Any additional thoughts:
CrossFit saved my mental health through this pandemic.
My CrossFit people are also my friends outside of the gym.
Both the CrossFit coaches and members support me with becoming a version of me everyday!!
WEDNESDAY 31 MARCH 2021
Clean & Jerk Technique
On the 2:00 x 5 Sets:
1 Pausing Power Clean*
1 Power Clean
1 Pausing Push Jerk**
1 Push Jerk
Wiped Clean
On the 4:00 x 4 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)
· After completing the 3 movements, rest with whatever time remains
· New rounds begin on the [0-4-8-12]
· The score is the slowest of the 4 rounds
AFTER PARTY- Midline
4 Rounds:
:20 Seconds GHD Sit-ups
:10 Seconds Rest
:20 Seconds GHD Face Up Hold
:10 Seconds Rest
Directly Into…
4 Rounds:
:20 Seconds GHD Hip Extensions
:10 Seconds Rest
:20 Seconds GHD Hip Extension Hold
:10 Seconds Rest
Wiped Clean – HOME VERSION
On the 4:00 x 5 Rounds:
30 Air Squats
200 Meter Run
10 Double Dumbbell Clean and Jerks