Monday
Bear complex empty bar
3 Power cleans EMOTMx3 min 60-75%
rest 1 min
2 power cleans EMOTMx3 75-85%
rest 1 min
1 power clean EMOTMx7 find 1rm
2 rds?”1/2 Jackie”
500m row
25 Thrusters 45/35
15 C2B pullups
Post Roll quads w/ bar
I use this progression when testing maxes for the power movements, because it warmups up the central nervous system. It has served us well over the years with lots of PR’s. After all the PR’s on last week’s power snatch, I am excited to see the results of today. The wod is meant to be fast. It is a variation I of one of the named wods. The thursters are just the bar… So we want 25 in a row. The pullups will be the x-factor. Remember, we don’t just scale with a band, its is appropriate to scale reps as well. Talk with the coach.
Tuesday
DBl unders
30/20/30
front rack
Front squats 3×5 75%% pause 2 ct
BSS 8/8
“Quads Magee”
10 min AMRAP
30 Dbl unders
10 Front squats 155/105
Roll quads then couch stretch
We are hitting the Front squats with a pause combined with the BSS to improve glute strength. Both of these movements in this fashion will strengthen the core and help develop power out of the hole. This wod is one of the first ones we did when I came to Outlier. It is a perfect example of simplicity. Scale the squats so that you can get a lot of rounds. The magic here is in the transitions. Focus on breathing in between each rep.
Wednesday
3x
8 Bent over rows 2ct hold
15 V-ups
3 min work 1 min rest
100m run
4 Man Makers 45/25
max burpees over the DB
4 sets
We are going to work on bent over rows to build the upper back and posterior shoulder. These movements have a ton of value in injury prevention. Bring on the run and the man makers. The goal is to get to the burpees with time on the clock. This type of wod keeps the intensity high without overloading the reps.
Thursday
Row technique
TTB skills
4 sets in 18 min
Deadlift 5 75%
Ghd situps 15
CrossFit Team series WOD 4
For time:
100-cal. row, switch as needed
100 toes-to-bars, total
This is the final week of the team series. Grab a partner and pace this as needed. We will spend time working on TTB at the beginning. Don’t switch at failure, switch when you are about to slow down.
Friday
KB windmills+OHS
practice round
“The Weekend”
40 OH Plate lunges 45/25
30 Box jump overs 24/20
20 DB hang power snatch 45/25
10 Ring Dips
800 Run
10 Ring Dips
20 TTB
30 Box Jump overs 24/20
40 OH plate lunges 45/25
End and back sled push 4/3
Nothing like a good ole chipper to end the week. More single leg but this time with an overhead component so that we build shoulder stability. I’d like the rest of the movements to be done in no more than 2 sets, 1 if possible. We are going to do a mini practice session of the wod to work on transitions. Feel out which movements will be the hardest and pace appropriately.