The CrossFit Games Open starts Feb 16th! Get registered here!:
CrossFit:
A.) Every 7:00 for 5 Rounds:
Row 1000/900m OR 800m Run OR 1 Mile Bike
15 TTB
5 Hang power clean
Round 1: 5 Hang power cleans
Round 2: 4 Hang power cleans
Round 3: 3 Hang power Cleans
Round 4: 2 Hang power Cleans
Round 5 : 1 Hang power Clean
*Build to a heavy single
*NON heavy option : 5 Hang power clean every round
1:00 Weighted Plank
1:00 Rest
Mobility:
Some Shoulder and Spine Mobility today:
Wall sit internal/external rotations 3X10 (min: 1:56)
Wall rotations 3 X 10 per arm (min: 1:42)
PVC Bent over thoracic rotation 10×3/side
Booty Crew: This is the last week on this program so go hard!
A.) 4-5 Working Supersets:
12 Hip Thrusts
8-12 Sumo Deadlifts
B.) 3x Walking Lunge Drop Set
10 Walking Lunges
10 Stationary Lunges Rt Leg
10 Walking Lunges
10 Stationary Lunges Lt Leg
-Repeat with lighter weight
-Repeat with just body weight
-That’s just 1 set.
C.) 3x
20 Standing Banded Abductions (5 Full + 5 Up fast down slow + 5 Slow up/Slow Down + 5 Full with Pulse at the top)
15 Ball Leg Lifts + 15 Ball Flutter Kicks
Full Body Aesthetics:
*Perform today’s progressive movement at an RPE 8, which means you should feel as if you’re leaving 2 reps in the tank each set.
3×8
*Rest 2:00 between each set.
*This is the start of our 2nd meso cycle. Look to perform this movement with more weight than you did for the first 3 weeks of the program. Understand that the amount of weight you add to the movement won’t be drastic. It will likely only be 5-10 lbs extra!
*Perform all of today’s accessory movements at an RPE 7-8!
3×8
*Rest 2:00 between sets.
*RPE 8 for all sets here.
*Focus on keeping your elbows as high as possible while lowering into the bottom of your squat and then focus on standing with them as well!
3×10
*Rest 2:00 between sets.
*Lower the bar just below the chin on each rep.
3×12 (each arm)
*Rest 90 seconds between each set.
*Focus on trying to get your hand into your pocket.
3x “Max”
*Rest 90 seconds between sets.
*Take 3 seconds to return back to the starting position each rep.
3×12
*Rest 90 seconds between sets.
4×20
*Rest 90 seconds between sets.
*Left+Right = 1 rep here. 20 is a lot of reps. Pick the right weight here!
Warm up sets DO NOT count towards the reps listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
If you ever have any questions, be sure to hop inside the Chalk Community! Inside the group are thousands of super fun people (like yourself), knowledgable articles, meal plans, tons of free giveaways, information on meetups, coaching tips, and much more!
Located here:
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
*Your score for today is the heaviest weight lifted.
*Aim to start around 70-75% of your 1-RM hang power clean and build from there.
*If you can’t perform 15 Toes to bar in 3 sets or less, perform 12 reps.