Monday, June 12th
Strength/Skill:
Power clean and Jerk 2 EMOTMx8
Met-Con:
“Clean ladder Cindy”
2 Rounds of “Cindy”
3 Clean and jerks 135/95
15 min AMRAP-add10lbs/rd
Use the EMOTM to warmup the movement, not break a record. Focus on getting into a good setup everytime. This workout will help build you technique. Be smart about how you add. I want to see a lot of rounds and no misses for the 1st 12 min. Don’t underestimate all the airsquats!
“Tuesday, June 13th
Strength/Skill:
5 Deadlift 75%+5 BSS 8L/8Rx3
Met-Con:
1k Row
5 Wall Walks
5 Rope Climbs
5 Wall Walks
1k Row
Bringing back the bulgarian split squats to fire up the booty! These single limb movements are one of the best ways to fix imbalances. Last year, we introduced theses and saw ridiculous Pr’s on the CrossFit Total. They are gonna appear a lot more:). The wod is a test how well you can do tough movements with an elevated HR. Its a chipper, so only 1 rd. That means pace the 1st part of the ladder and go all out on the 2nd! I love wall walks because they build shoulder stability as well as train the obliques. Strong obliques not only look good, they help prevent back injury. That means pace the 1st part of the ladder and go all out on the 2nd! ”
“Wednesday, June 14th
Stregnth/Skill:
hang Power snatch+3 OHS EMOTMx8
Met-con:
6 min AMRAP 9 hang Power snatch 115/105 9 bar facing burpees 27 wall balls 20/14
rest 2 min
5 min AMRAP 6 HPS 115/75 6 BF burpees 18 wall balls 20/14
rest 2 min
4 min AMRAP 3 HPS 115/75 3 BF burpees 9 wallballs 20/14
The hang position is great to dial in technique on the 2nd pull. The purpose of today is speed through the middle, and solid overhead position. The way to see consistent progress without injury is constantly hammer fundamentals. The WOD is set up for you to maintain a fast pace the whole time. You’ll get 3 seperate scores here. The key to this is fast transitions. There are sprint wods and pacing wods, this is a sprint. Don’t hold back, give your best effort on each one. ”
“Thursday, June15th
Strength/Skill:
3sets NFT
Bent over rows 6 1 sec pause at top 3 sec back down
GHD situps 15
Met-Con:
18min AMRAP
15/12 cal row/bike
12 DB push press 45/25
12 Step ups empty bar on back
40 Dbl unders
50m sled push
Bent over rows work ther rhomboids and mid traps. These are really important for T-spine ext. A mobile T-spine allows better overhead position as well as better lower back position in squats and pulls. If your T-spine is lacking motion, you will make up for it in you low back, which is not so good… DB build shoulder stablity, and they allow for better movement in longer wods. For longer workouts with higher total reps, we tend to program movements that are more joint friendly in that they don’t degrade in technique. ”
“Friday, June 16th
Stregnth/Skill:
Front squat 3×6 75%
Met-Con:
800m run
“”20 Front rack lunges 155/105
10 ring dips
600m run
16 Front rack lunges 155/105
8 ring dips
400m run
12 Front rack lunges 155/105
6 Ring dips
200m run
8 Front rack lunges 155/105
4 ring dips””
We are gonna pause to build strength in the bottom as well as increase the demand on the core. The lunges are there to create balance between L/R. The dips are all strict. I have never seen strict movements make someone worse. This wod is designed to be a on the longer side, so pacing on the run is key. “