CrossFit
Weightlifting
Deadlift (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you are going light, a 10 or 15 lb. plate between your legs works well. If you need to scale, try a band for sets of 6-8 and build that strength up.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
One of my favorite repeat workouts! I want you guys to get a good rest between section 1 and this… Make sure you are READY and hit this thing with EVERYTHING you’ve got. #godspeed
Coaches: Do a 5min. stagger to free up that precious pull-up space when it’s all on the line 😉
Accessory Work
Metcon (No Measure)
Extra Credit – (if you’re still alive)
Pick One:
50 Strict HSPU’s for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min.
Strong
Wednesday 7/31
Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Back Squat
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
B. Deadlift – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. PAUSE Front Squat – Build QUICKLY to challenging triple for the day
All reps @ 32X1
32X1 = 3 sec descent, 2 sec pause at bottom, explode up, 1-sec pause at top
D. AMRAP 3 min (Rest 2 min) x 2 sets
6 DB Snatch (alt arms)
8 Cal Row or Run 100m
10 GHD or Decline Sit-ups
15 Air Squats
15 Lateral Jumps over Rower
E. Time Permitting:
Weighted Plank – 2 x 30-45 seconds (heavy)
+ Superset the final set with
Max reps unbroken of Ring Plank Sprawls
(scale on knees)