Monday 8/29/2016
Crossfit Total
1RM:
Back Squat
Strict Press
Dead Lift
Post WOD Comp Work
Z1 Work
10min Jog
then,
10min Row
Purpose: You should be able to breathe thru your nose the entire 20 min. After the max effort day today, you need to do everything in your power to get ready for tomorrow. Z1 work aids recovery along with good clean post wod food and a good night’s rest.
Tuesday 8/30/2016
2k Row Time trial
+
BB complex while you wait on the rower or after you get done with you 2k row as prep for friday
SRCF Barbell 1: DL + HPC + Fr Sq + Jerk
or
SRCF Barbell 2: DL + HPS + OHS + Snatch
Post WOD Comp Work
9 x 200m Runs
Purpose: We’re going for 7 – 8 out of 10 regarding RPE, and keep your intervals within 5sec of your first time. Weekly intervals are here to broaden your capacity. Stay steady here as this may be a challenge after performing the 2k row for time, but you can do it.
Wednesday 8/31/2016
“Helen”
3 RFT
400m Run
21 KBS Green/Yellow
12 Pull ups
Post WOD Comp Work
Accumulate 3 – 4 min in each position:
Ring Support Hold (top of a ring dip)
Bottom of Goblet squat w/KB 53/36lbs
L-sit on the parallettes (scale to boxes)
HS Hold
Purpose: Gymnastics “hardening” aka midline work will translate directly into gains in every lift due to your increased stability. This “WOD” is not for time, but may take a while (20min+) because as time goes on you’ll only be able to hold each position for a few seconds. Be patient and finish!
Thursday 9/1/2016
24min EMOM
min1: 30s Burpees
min2: 30s WBs
min3: 30s GHD sit ups
min4: 30s DUs
Pre WOD Comp Work
Front Squat @ 31X1
6 x 60%
6 x 65%
4 x 70%
4 x 75%
2 x 80%
2 x 85%
Purpose: Use 85% of the 1RM Back Sq you performed on Monday as your 1RM Front squat number. Tempo is the key here. 3s down, 1s pause in the bottom, eXplode up, and a 1s pause in the top. Yesterday’s midline work should assist you in staying tight.
Friday 9/2/2016
1RM:
Snatch
Clean & Jerk
Post WOD Comp Work
10-8-6-4-2
Renegade Rows (per hand)
Alternating Pistols (5 per leg, 4 per leg…)
Wall Walks
Purpose: This is to be performed as aerobic capacity work so please do not charge hard out of the gate. Pick DBs that you can keep moving with and keep your rest to a minimum on the wall walks (they are going to get tough.) GRIND!
Saturday 9/3/2016
S.R.C.F.
20min of WORK
0:00 – 5:00
400m Run then, AMRAP Snatch 185/130lbs
5:00 – 10:00
400m Run then, Row for Max Calories
10:00 – 15:00
400m Run then, AMRAP CTB Pull ups
15:00 – 20:00
400m Run then, AMRAP Front Squat 185/130
Sunday 9/4/2016
10min AMRAP
3 HSPUs
6 TTB
9 Box jumps
15 DUs
rest 5min
*Repeat with the intent of getting more reps the 2nd time thru