Monday
Back squat 10-8-6-4-2 65,70,75,80,85,%
3rds
30 Wall balls 20/14
15 TTB
We get heavy today on the back squat. Lifting lower reps above 80% improves the bodies ability to recruit more motor units faster. This is how we train our nervous system to lift heavier weights. The wod is meant to be similar to fran. You should really try and get the WB unbroken, and break the TTB up as little as possible. That being said, make sure you don’t go to failure on the TTB.
Tuesday
3x
15 sec HS hold
15 Vups
“Nate’s at the bar”
20 min AMRAP
2 Bar Muscle ups
4 HSPU(scale DB Press)
8 KBS 70/53
Roll lats and low back
We did this workout right before the open last February. The purpose of a wod like this is to keep the reps low enough each round so that it is possible to keep moving even if you have to go to singles. This is a great test of Upper body/strength/endurance. If you don’t have these movements, we will scale them so you get a great workout. This wod is 20 min, set a pace you can maintain. These are high skill moves. focusing on the technique, and not as much on speed will result in a better score.
Wednesday
Deadlift 3 EMOTMx8 min
Deadstop 60-80%
Open wod 18.2A
1-10
DB front squats 50/35
Bar Facing burpees
The deadlift is a movement better trained in moderation in reference to intensity. We don’t need to go above 80% very often. Doing the movement itself, as long as we are doing squats, power cleans, and CrossFit, is more than enough for all ability levels to progress.
The key to this wod is transitions. You may have to go slower on the squats, but make up time by getting transitioning without hesitation. You will get a faster time, and can pace the squats or burpees more if needed.
Thursday
3 sets
Close grip bench 10
Strict pullups 10
“Boat Race”
3 sets
500m row
400m run
Rest 2 min
Close grip bench and strict pullups help build strength around the shoulder to help keep us safe on other movements. Today’s metcon is about elevating the HR with minimal load on the joints. This is an endurance wod. We need these wods just as much as the lifting as our goal is well rounded fitness. Go hard ont the row and run. You should need the full 3 min to recover.
Friday
3 power snatch EMOTMx6
3rds
30 DU
15 PS 75/45
3rds
40 DU
12 PS 95/65
3 rds
50 DU
9 PS 115/75
We will dial in the cycling of the power snatch during the EMOT.M as well as work DU in the warmup. The goal of this wod is to focus on keeping your technique when you are breathing hard. In order to do this, you must focus on taking full breaths from the get go. Let your breathing dictate your pace.
