Monday
2 Power clean and Jerk EMOTMx10 work up at least to heaviest weight
10 Power clean and Jerk 135/95
50 Du
8 Power clean and Jerk 155/105
40 DU
6 Power clean and Jerk 185/125
30 DU
4 Power clean and Jerk 205/135
20 DU
2 Power clean and Jerk 225/155
Work up to atleast the heaviest weight you will use in the wod, if possible, go up a bit beyond it. We will spend some time in the warmup working on Dbl unders. During the EMOM try touch and go when its light, then drop it and quickly reset as it gets heavy. Practice both because both have value.
Tuesday
Front squat 1rm
400m run
30 DB thrusters 45/25
15 TTB
400mrun
15 DB thrusters
8 TTB
We have done a ton of front squats. Now is the time to see how far we have come. All the front squats with pauses and bulagrian split squats have built a solid foundation for the next part of the cycle which will end with the CrossFit total. The wod is meant to tax the aerobic system in the runs, and then maxout the anaerobic systems in the thrusters and TTB. This will make the 2nd round much harder. Hit the 1st run at 80%, then empty the tank on the last round.
Wednesday
3 sets
5 chinups+20 sec L hang
30 sec plank +10 hollow rocks
40 sec/20 on Bike/row
Rest
“Abs for days”
10 min AMRAP
4 hang snatch 65%
8 Pushups
16 abmat situps
We are going to start today off with some core and skill work. Chin ups and L sits improve shoulder and core stability. The same can be said for planks and hollow rocks. These movements are also skill transfer exercises to some of our more high speed gymnastics movements such as muscle ups. The wod is all about abs. use a wt you can move consistently and keep your butt and quads tight on the pushups. We will practice cycling the reps for the snatch in the warmup.
Thursday
T spine mobility/OH position work
20 min AMRAP
Open wod 16.1
8 Bar facing burpees
8 OH lunges 95/65
8 C2b pullups
8 OH lunges 95/6
The first open wod of 2016 was a fantastic test of aerobic capacity. 20min is a long time. Set a pace you can maintain. If you still feel good at minute 10, then ramp it up. This wod is all about hanging on after minute 12.
Friday
2 EMOTMx8 Deadlift 60-80%
4rds
10 Sumo Deadlift w/ KB 70/53
50 Front rack carry 1×70/53
1 rope climb
Bike/Row 15/12
The deadlifts in the EMOTM are deadstop. That will help develop power from the floor. During the wod, scale to a weight you can go unbroken. It should be challenging, but not approach failure. The front rack carry is meant to strengthen the core. We are using 1KB this time so it will end up hitting the obliques and working the trunk unilaterally. Unilateral core stability is paramount to proper function when it comes to picking up objects in real life.
