CrossFit:
A.) Deadlift & Goodmorning Superset
5 x 5 Deadlift with a 30X0 Tempo
Superset immediately with;
5 x 8 Good Mornings with 30X0 Tempo
*Rest 90sec. x 4-5 Sets
18min. Working Window
*Cleaning the Good Morning off of ground. Keep pressure on the heels and find that hammy stretch. Once you feel it, that’s it. Back up.
*30X0 tempo = 3 sec. descent, 0 sec at the bottom, quick as you can up, and zero time at the top of the rep. Repeat x 5
B.) For Time:
3 Rounds:
15 Cal Row or Bike or 200m Run (East Corner)
15 Wall Balls (20/14lb.)
Immediately into;
3 Rounds:
12 Cal Row or Bike or 150m Run (bus stop)
12 Wall Balls (20/14lb.)
Immediately into;
3 Rounds:
9 Cal Row or Bike or 100m Run (West Corner)
9 Wall Balls (20/14lb.)
Time CAP: 15min.
Can you finish!?
Cool Down:
Strong:
Monday 10/14
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.
For both parts A and B, avoid unnecessary fatigue during buildup sets. Make bigger jumps in weight so that the earlier sets are more like progressive warm-up sets. Also remember to stay JUST SHY OF FAILURE on all sets. We want to instill positive momentum heading into the final 2 weeks of the cycle.
A. Alternate Movements
Rest as needed between alternating movements to ensure optimal quality of sets and reps
Bench Press x Reps 9-6-3-3-3
Increase weight through 9-6-3, then complete 2 sets of 3 reps at the same heavier weight
Ring Pullups (scale as “Rack Pull-ups”) x Reps 7-5-3-3-3
Increase weight through 7-5-3, then complete 2 sets of 3 reps at the same heavier weight
B. Strict BB OHP x Reps 9-6-3-3-3
Increase weight through 9-6-3, then complete 2 sets of 3 reps at the same heavier weight
C. Barbell Seal Rows (pull from “stop/pause” on each rep)
Reps 12-9-6-6-6 (increase weight first 2 sets, then 3×6 at same heavier loading)
D. Single-Arm KB Tate Press
1 x 10-12 per arm (lighter, feel out the movement)
2 x 7-9 per arm (heavier)