CrossFit Week of WODS 6.10.19
Strength/Skill Work: Front Squat: 3 sets of 12 reps @ 55-60% of test in weight at 3031 Tempo (18 minutes)
1 minute Bike Erg Cals
1 minute Thrusters F(45/35) P/S(75/55)
2 minutes Rest
– The big focus for the day is the Front Squat strength. This will be the first week of our Front Squat cycle, basing the percentages off of the 3 rep max weight that you found last week. We will be starting with a few weeks of lighter and very controlled tempo work to help strengthen and prime the body before we get into the heavier weights later in the cycle. The strength today is another open 18 minute window, we recommend spending the first 6-7 minutes building to your weight and then spending the following 12 minutes to complete your 3 sets. These slow tempos will be challenging so be sure to take plenty of rest between sets.
– Our finisher for the day will also include a front loaded squat, this time in the form of a Thruster. You will be getting a 1:1 work to rest ratio, so be sure to try and stay moving during the two minutes of work. Find a very challenging pace during the minute on the Bike Erg that you can sustain without having to slow down or stop early. The barbell should be a very light weight, something that you may have to put down once in the minute, but the goal is to keep it off the ground for as long as possible. Your score today will be total bike erg calories + total barbell thrusters.
Strength/Skill Work: Every 90 seconds for 8 Rounds (12 minutes) perform 3 Hang Power Cleans (Building)
“Race to the Rock”
14 min AMRAP:
2, 4, 6, 8, 10, etc.
D-Ball Cleans F(60/40) P(80/60) S(100/80+)
Strict Pull-ups F(Banded)
*Run 200m after each set
– Today’s strength work will be focusing on the Hang Power Clean. We will have 8 rounds to build in weight to find a moderate set of 3 reps, using this time on practice on moving the bar from position to position. If you struggle on patience in the clean, use the first couple of minutes to build and then stay at that weight to get in some quality reps.
– “Race to the Rock” will also include the clean, but this time using a D-Ball. During the AMRAP pick a weight on the D-ball that is challenging, but something that you can stay moving with, even as the reps continue to grow. The pull-up reps will also continue to grow and will most likely be the most challenging part of this workout. Our first modification will be the banded strict pull-up, but if that gets to be too much we may also move to the ring row as long as we challenge the range of motion. After each set of cleans and pull-ups you will be running a 200m. We encourage everyone to keep the full distance today as this will be a way to give yourself a break from the reps of the other two movements.
Strength/Skill Work: 9 min EMOM:
Min 1: 12 DB Strict Press @ 70-75% (Right)
Min 2: 12 DB Strict Press @ 70-75% (Left)
Min 3: 4-6 Body Saws
6 Rounds for Time: (18 min cap)
6 Strict Handstand Push-ups F(Ring Push-ups)
9 Burpee Box Jumps F(Burpee Step-ups) P/S(24/20)
– Our focus today is overhead pressing. This will also be the first week of our Single Arm Strict Press cycle. The percentages are lighter today, but the reps are much higher than the original 5 rep max that we tested in with. We will still be following the same slow down, and faster up tempo that we used on test in, while showing control at the top of each rep. If you had a big difference between your left and right arm during the 5 rep max, use the lighter of the two weights for your percentage work today.
– “Life Support” will continue with the pressing movement pattern. During the Handstand Push-ups we will be keeping all reps strict today, and will allow you to use 1 abmat if needed. Ideally, these reps should be completed in 1 set throughout most of this workout, so if you need to slightly modify the reps down, do it. Our fitness option today will be Ring Push-ups so that you can modify the difficulty by moving your feet forward or backward. The Burpee Box Jump will add up quickly in this workout, so from round 1 find a sustainable pace and try to hang onto this for the entire workout. The Sit-ups will add up too, but this is a movement that you can easily stay moving on while getting your heart rate lowered. To complete this workout inside the time cap, you will need to stay on a 3 minute per round pace.
“Coast to Coast”
9 min AMRAP:
60m Sled Drag F(90/45) P/S(135/90)
300m Ski Erg
6/side Paloff Press at 2021 Tempo
– Rest 2 minutes –
9 min AMRAP:
60’ Sled Push F(90/45) P/S(135/90)
6/side Side Plank Rotations
– “Coast to Coast” is our flush workout of the week. Both 9 minute AMRAPS will have a sled, a machine, and a core movement, but with contradicting movement patterns. The first sled movement is a backwards walking sled drag, where the second amrap has a sled push. On both of the sleds today we want you to challenge yourself on the weights. Find a steady pace on both the ski and the row so that you can keep the movement quality high as you continue into the later parts of the AMRAPs. The first AMRAP will have Paloff presses with the goal being to not allow yourself to rotate, whereas the second AMRAP will have Side Plank Rotations. Move slowly on both of these movements to get the full effect on the core.
Strength/Skill Work: 10 min EMOM:
1 Squat Snatch @ 70-80% F(Power)
10 Rounds For Time: (17 Min Cap)
3 Power Snatch F(6 DB Snatch) P(135/95) S(155/105)
15 Wall Balls F(10 WBs @ 14/10) P/S(20/14)
– Today’s focus is the snatch which will be included in both the strength and the metcon. For the strength work, we will be building to 70-80% of our 1 rep max snatch, and staying at this weight for 10 singles across the EMOM. We are giving a range on your percentages so that you have some breathing room to decide what weight to use based off of how you feel. If they feel good, shoot for the 80% mark and if it is feeling heavy or you need to focus on technique shoot for the lower percentages.
– “Karabel” is a repeat workout last completed on 9.18.18. It’s a combination of 2 benchmark workouts, Karen and Isabel. The snatches can be power or squat snatches today, but most likely they will be power to stay efficient and save the legs for the wall balls. Most athletes will struggle more with the wall balls, so be smart with these and break them up early if needed. When choosing a weight for the wall balls, you should be able to do 25+ unbroken reps when fresh. When choosing a weight for the snatch, it should be less than what you did in today’s strength work, and something you could string together for 8+ reps when fresh. Even though we are now moving fast compared to the strength work, still prioritize your technique and continue moving well with the snatches.
-Pace this workout early, 10 rounds is a lot. Once you get into rounds 8, 9, and 10, dig deep and finish stronger than you started. Fitness athletes will be doing a modified version of “Karabel” today. Since you already got plenty of work with the barbell in the strength work, we will be moving over to the DB for the workout. This will allow us to lighten the load and increase the volume. Choose a weight for the DB you can do 6 unbroken every time. For the wall balls, you will be doing 10 instead of 15, with the hopes of keeping it unbroken for all 10 rounds.
“Your Favorite Co-Worker”
20 min AMRAP (Teams of Two):
40/30 Cal Assault Bike
120 Double Unders F(Double Taps)
8 Rope Climbs F(Rope Lowers)
200m D-Ball Front Carry F(60/40) P(80/60) S(100/80)
– We are ending the week with a fun partner WOD “Your Favorite Co-Worker”. During all of the movements one person will be working while the other partner is resting. We recommend make a lot of quick transitions on the Cal Assault Bike early to keep the pace high as you fatigue. The double unders shouldn’t take too long to complete, so if you struggle with double unders modify them to double taps today. If one partner is more efficient on the rope climbs, they may choose to take a few more, but this will be a movement that you want to split pretty evenly to avoid burnout early. The final movement is a heavy D-Ball Front Carry. This is a very challenging variation of the d-ball carry, which will require you and your partner to make a lot of quick switches as you complete a 200m carry. Your score today will be total rounds and reps.
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