Monday
Prehab:
Banded Hip Mobility
Banded Shoulder Mobility
MU Transitions (low rings)
Strength:
6 sets of:
Squat Clean + Thruster (Build to heavy set for today)
(15 minutes)
“Muster Up”
For time: (14 min cap)
2 Clusters 165/115
1 MU
4 Clusters 165/115
2 MU
6 Clusters 165/115
3 MU
8 Clusters 165/115
4 MU
10 Clusters 165/115
5 MU
Post WOD:
BB Mash Quads
Pigeon Stretch
Roll Lats
The clean to thruster will not only allow you to warm up for the WOD, but also help you practice the positioning to efficiently start a set of thrusters. We are building to a heavy set for the day, which is relative to how you are feeling. This does not mean we are going for a one rep max, just something around 80%+. The WOD is going to test movement efficiency. Make sure that you are catching those clusters with a full grip to allow the push press portion of the movement to feel easier. The transitions to and from the muscle ups should be quick, without hesitation. Make sure you are using a big kip save your upper body for those clusters. If you need to scale the muscle ups, practice muscle ups on the low rings: pulling from a seated or leaning position, catching and pressing up in a dip.
Tuesday
Prehab:
30-20-30
DU Skills
Strength:
Take 20 min to work up to today’s heavy:
Pause Snatch (mid thigh) + Snatch
“Open WOD 11.1”
AMRAP in 10 min:
30 DU
15 Power Snatch 75/55
Post WOD:
Roll Calves
The goal of the pause is meant to fix inefficiencies with pulling past the knees. Patience! The wod was the first ever open wod. Its meant to be light and fast. Very much an aerobic effort. The goal is set a pace you can maintain and hang on.
Wednesday 18 October
Prehab:
KB & Box Ankle Mobility
Pigeon Stretch
Banded Lat Stretch
PCV Pipe Shoulder External Rotation Stretch (Clock Stretch)
Strength:
5 sets of:
3 Tempo Front Squat @ 32X1 (75-80%)
2 Rounds for time:
18 cal Row/Bike
15 Thrusters 95/65
12 Chest-to-bar Pull-ups
Buyout 800m run
Post WOD:
Tempo squats are here to improve technique. This isolates the more difficult parts of the movement and develops strength in both the core and posterior chain. The Wod is only 2 rds, its an all out sprint. Get through it as quick as you can then bring it on the run!
Thursday
Prehab:
Hamstring Mobility
Banded Shoulder Stretch
Prayer Stretch (Ground/Box/Rack)
3 sets:
6 HSPU (strict if possible)
15 GHD Situps
“Minute to Win It”
3 rounds of:
AMRAP in 1 min: (for each movement)
OH lunges 45/25
Cal Bike
Ring Push Ups
Burpee over Parallete
Rest 1 min
HSPU are very much a skill and a strength. We will scale it with presses if needed. The goal for the wod is to redline. For the lunges and pushups, set a pace you can maintain for a minute. For the buprees and bike, all out effort.
Barbell:
3 sets of:
2 Snatch @ 85%
3 sets of:
1 Snatch @ 90%
5 sets of:
3 Push Press @ 87%
4 sets of:
5 Clean Deadlift @ 115% of Clean 1RM (use straps)
3 sets of:
20 GHD Russian Twists (each side)
Friday
Prehab:
Monster Walk
Banded Good Mornings (PVC pipe)
Pigeon Stretch
Strength:
Take 18 min to find a 5RM of:
Dead-stop Deadlift
“Newton’s Cradle”
3 rounds for time:
25 Wall Balls 20/14
12 Ball Slams 40/30
12 DB Push Press 45/25
Now is the time to see where we are on our deadlifts. We have done a ton of work leading up to this. We are just past midpoint in the cycle which will culminate with the CrossFit Total in December.
The wod is meant to be another sprint wod. Don’t pace this one, go get it! Scale the weights so that you can go unbroken or as close as possible.
