Training Week 3: September 2 – September 8

Welcome to week 3! Hopefully everyone has been keeping up with all of the training sessions and our progress is moving forward.  Remember to consult me asap if you have any questions/concerns.


These are absolutely important!!! I can’t stress this enough.  If you don’t like hurting all over after a rough training session, try adding in additional lacrosse ball and mobility work both prior and after training.  We are doing serious damage to our tissues and we need to recognize that and treat our muscles and connective tissues as such.  Just adding in 20-40 minutes of tissue quality maintenance pre and post training has dramatically increased my level of performance and general well-being.  Do not underestimate it’s importance!  Let me know right away if you need help figuring out what to do for this.



Back Squat 82.5% x 5 x 3

Press 82.5% x 5 x 3

3 x 20 Weighted walking lunge; add 5lbs
3 x 10 DB Bench Press; add 5lbs

20 Rounds for as far as possible:
:30 Run
:30 Rest



6 x 800m; 2:00 recovery between efforts, Goal is to maintain your mile TT pace each effort. Do not deviate +/-:04.
Penalty: Add up every second you were over or under your :04 deviation limit, and accumulate :10 plank/second

10 Rounds for time:
5 OHS 95/65
5 Burpees



RDL 3 x 5; add 10lbs. from last week

Pull-ups 6 sets of the same number as last week

Back Extension 3 x 12; same loading as last week

Until form/pace deteriorates:
:90 Run
:90 Rest
Pace is considered deteriorated if you are dropping more than :04 from original pace






Back Squat 85% x 5 x 3

2 Power Cleans + 2 Front Squat + 2 Push Press 95% x 1 x 5; base off heaviest set of last week, full recovery between sets

10 x 100′ Prowler Push


6 x 1 Mile; Rest 2:00 between efforts, shoot to increase the pace slightly from last week, goal is to maintain pace across all 6 miles, not go ball to the wall. +/-:04
Penalty: 10 V-ups every second deviated






One response to “Training Week 3: September 2 – September 8

  • Robert Allaire

    Thanks for your hospitality Crossfit Monterey. If any of you are in Casper WY stop by mountain fit (aka Ascent Crossfit)

    Robert Allaire

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