“Waiting for perfect is never as smart as making progress.” -Seth Godin
15 Minutes to Accumulate 5 Sets of 3 Back Squats with 3 Second Pause at the Bottom
*1 Set of 3-5 Tough Ring Rows After Every Working Set
12 Min AMRAP:
2 Rope Climbs S(3 Rope Lowers)
12 Alternating Pistols (6/Leg) S(Shrimp Squats)
400m Run S(250m)
-We’re revisiting the pause back squats that we did a couple weeks ago, with the opportunity to go a little heavier this week. Pause squats are such a great tool for
developing strength, power, and mobility at the bottom of the squat. You will have a full 15 minutes to build, which should allow you to go pretty heavy. Spend the
first 4-6 minutes warming up and the last 9-11 minutes on your 5 working sets. The pause is the most important part of this strength work, so make sure to keep the
full 3 seconds even as the weight gets heavy. Once you get to your first working set of 5, begin performing a set of ring rows after each set. This should be a low
volume set of 3-5 reps but each rep should be tough. To make this movement more difficult, elevate your feet on a box or add an external weight like a sandbag or
-“Ropa Vieja” is using similar movement patterns (squat/upper pull) to the strength piece, but in a conditioning setting. The goal with this is to get at least 3 rounds,
and better runners should aim to get 4+ rounds. To scale the pistols, you can do them to a box or do the shrimp squats instead. Keep the pace fairly hard on each run
since it is only 12 minutes total. If you are unable to keep these under about 2:15 per 400, then opt for the 250 instead today.
25 Min EMOM:
Min 1) 10 Handstand Push Ups S(Standing KB Push Press w/ 2 Sec Pause at the Top)
Min 2) 12 DB Power Cleans S(40/25) RX(50/35)
Min 3) 14 Burpees
Min 4) 16/14 Cal Row
Min 5) Rest
*If unable to hit the full reps of a movement, subtract 2 reps for the next round for that movement. RTG(Add 2 Reps to Each Movement)
-The EMOM format we are using today is a great way to practice pacing for a moderate to long workout. The first round will likely feel somewhat easy, but it should
get significantly more difficult in the later rounds. Pick a weight/reps for each movement that you think you could do at least the first round unbroken, if you chose
to. Try to challenge yourself to do the RX or RTG reps today, and only modify if you get caught by the clock at some point. If you do get caught by the clock, keep
going to the next movement, but remember to subtract at least 2 reps from that movement for the next round. You will have 1 minute rest after each round, but this
will go by fast and be just enough time to reset for the next round.
5 Min EMOM: 5,4,3,2,1 Ring Muscle Ups Scaled(2X Ring Dips or Ring Support Hold + 2X Push Ups) RTG(6,5,4,3,2 RMU)
*Goal is to choose a number of reps that you can do unbroken to start and decrease by 1-2 reps each minute.
5 Rounds For Time: (21 Min Cap)
10-8- 6-4- 2 Thruster S(135/95) RX(155/110) RTG(165/125)
50’ Sled Push S(135/90) RX(180/135) RTG(225/180)
5-4- 3-2- 1 D Ball Over Shoulder S(80/60) RX(100/80) RTG(150/100)
200m Ski Erg
*1 Min Rest After Each Round
-We are now within 40 days of the 2018 Open, and one movement that shows up every year is the muscle up. Today’s strength/skill work is an opportunity to get
some more exposure to the muscle up, build volume of reps, and learn a little bit about how we may want to tackle these if/when they show up in an Open workout.
If you don’t have muscle ups, we are going to focus on building upper body pushing strength via the ring dip or push up. If you have them, choose a number of reps
that you think you can hit unbroken each set, and then decrease the reps by 1 each minute.
-“Ball Hog” will be a grind of a workout to cap off the day. While the volume of reps is fairly low for this workout, each movement should be very tough. Choose a
weight on the thrusters that is difficult for a set of 10 unbroken. Try to do these unbroken each round, but it’s okay to break them up into 2 sets if needed, especially
on the 8 round. For the sled push, we are shortening up the distance today, so use this as an incentive to go a little heavier. This is true with the D-Ball as well. It’s
only 15 reps total so each rep should be a challenge. The ski erg will be the easiest part of this workout, but keep the intensity up here since it will be the last thing in
each round before your rest.
-rest 90 seconds-
7 Min AMRAP:
250 M Run
140’ Single Arm Farmer’s Carry S(53/44) RX(70/53)
30 Sec Ring FLR
-rest 90 seconds and repeat both AMRAPs-
-Today is our long workout of the week, with 28 minutes of working time. These longer workouts are great for building our aerobic capacity, which will improve our
endurance in short and long workouts, and also improve our recovery time between workouts. The goal with this workout is to stay moving for all 28 minutes and to
keep the rest to a minimum. While this is a longer workout, keep a solid pace on the bike and runs and don’t just coast on these. The other movements should
provide a little break for the bike and run which should allow you to keep the intensity higher on both of these cardio elements. The rest of the workout will be very
core focused, and aim to do all of these movements unbroken. The single arm farmer’s carry is shorter than we normally go, so today would be a good day to try to
go a little heavier.
12 Minutes to Build to a Heavy 2-Rep Overhead Squat @ 2111 Tempo
16 Min AMRAP: (In teams of 2)
300 Double Unders S(150 Dubs/300 Double Taps)
150 Wall Balls S(14/10) RX(20/14)
75 Burpee Box Jump Overs S(20/16) RX(24/20)
-The overhead squat is one of the best ways to simultaneously develop strength and mobility, and this will be our focus for today’s strength work. The tempo will
help make sure we are getting to full depth and feeling as stable as possible at the bottom of the squat. Prioritize full range of motion and the tempo today, and only
increase the weight if both of these are in place.
-“Pop Tarts” is a partner workout with 3 movements that typically show up in the CrossFit Open. For the double unders, try to spend no more than 4-5 minutes here.
If needed, scale the reps or switch to double taps to allow you to keep this under 5 minutes. On the wall balls, the goal is to keep the ball in the air the entire time.
This means either you or your partner or repping this out while the other person is resting. Aim for smaller sets of 10-12 reps with quick transitions. Most teams will
end the workout on the burpee box jump overs, but the goal is to finish these, and get back to the double unders. Try to move a little faster on these than you
normally would since you will have some rest built in as your partner goes.
3 X 4 Min AMRAPs
2 Rounds of:
16 Alternating DB Snatch S(40/25) RX(50/35)
10 Chest to Bar Pull Ups S(Pull Ups) RTG(5 Bar Muscle Ups)
Then Max Cal Bike in Remaining Time
*4 Mins Rest Between AMRAPs
-Today’s workout is an interval style workout building off some of the work we have done in past weeks. Each 4 minute interval will start with 2 rounds of the
snatches and pull ups/muscle ups. Once you finish 2 rounds, you will spend the remaining time getting as many cals as possible on the bike. The goal today is to get
at least a minute each round on the bike. This means each round of the snatches and pull ups should take under 90 seconds to complete. For the snatches, try to be
smooth with your transitions and practice transitioning the DB in the air if you feel comfortable with that. For the chest to bar/muscle ups, choose a number of reps
that you can do unbroken for the first round when fresh. Feel free to adjust to less reps on these movements, before scaling down to an easier version of the
movement. With each round on the bike, see if you can pick up the intensity and finish with more total calories.
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