Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in mind.
WEEK2: Hang Squat Cleans + Push Jerks (Weight)
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
*Must finish all reps within each minute to mark RX Barbell Loading – 53% of 1RM OR increase from last week (7/17)
On the first round, use an empty barbell. On the second round, increase a bit of load.
Strength
DL: Metcon (Weight)
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU Barbell loaded at 60% of our estimated 1RM Deadlift.
Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.
We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.
If we are not completing strict handstand pushups today, let’s adjust to regular pushups with metcon in mind. In the Metcon we’ll be going overhead with barbells, leaving an estimated 30% of our max pushups a great option for today.
Metcon
Trail Blazer (Time)
3 Rounds:
800 Meter Run
80 Double-Unders
21 Push Presses 95/65
RX+: 115/85
DU Movement Subs:
Reduce Reps
90s DU practice
160 Singles Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.
With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.
1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)
10 Russian KBS + 25 Double-Unders or Singles
2 Sets:
4 Cossack Squat
4 Bootstrappers
4 Slow Waiter Squats (each side)
:15s Hollow Hold
2 Sets:
1:00 Thoracic Opener (Barbell)
3 Snatch High-pulls
3 Hang Muscle Snatches
3 Slow Overhead Squats
1 Power Snatch
1 Squat Snatch
Both with empty barbell.
Strength/Skill
Metcon (Weight)
On the 2:00 x 7 Sets:
25′ Handstand Walk
3 BMU
1 Squat Snatch
RX+: 3 RMU
Start at 70% of our estimated 1RM, steadily building to a heavy for the day.
* If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.
Handstand Hold (static hold)
Box Shoulder Taps
Handstand Weight Shifting
* Movement Modifications for BMU:
Reduced Reps BMU
Box BMU
C2B PU
Pull-ups (2:1 ratio)
Ring-Rows (3:1 ratio)
DB Rows (3:1 ratio)
B: Overhead Squat (Build to a heavy 10-rep)
Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.
This will be a number we will re-test later in our cycle. In today’s attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.
Metcon
Scarface (Time)
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (105/75)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
RX+: (155/105, 135/95, 115/85) Stimulus wise, we are looking for the following criteria for each snatch barbell:
1st Weight – A weight we could cycle for 8 reps unbroken if we went for it.
2nd Weight – A weight we could cycle for 12 reps unbroken if we went for it.
3rd Weight – A weight we coudl cycle for 16+ reps unbroken if we went for it.
The sticky spot will be the bench press for most athletes. Here, we are looking for a barbell load that we can cycle for 8+ reps, when completely fresh. Breaking up the first set is not wrong, but if we are breaking twice, let’s reduce the load some.
On the first round, use an empty barbell. On the second round, increase a bit of load.
Barbell Cycling
The first set of a series. Starting with seven minutes of work, where we see and inverse relationship between the hang squat clean numbers and push jerks. The cleans drop a rep each round, while the jerks increase a rep each round.
Starting on the moderate side, this will become more of a metabolic grind than a strength issue. As it should be. We will be able to build on this in our following weeks of training.
WEEK1: Hang Squat Cleans + Push Jerks (Weight)
On the Minute x 7:
Min #1 – 7 Hang Squat Cleans + 1 Push Jerk
Min #2 – 6 Hang Squat Cleans + 2 Push Jerk
Min #3 – 5 Hang Squat Cleans + 3 Push Jerks
Min #4 – 4 Hang Squat Cleans + 4 Push Jerks
Min #5 – 3 Hang Squat Cleans + 5 Push Jerks
Min #6 – 2 Hang Squat Cleans + 6 Push Jerks
Min #7 – 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading – 53% of 1RM
*Must finish all reps within each minute to mark RX
Metcon
Meter Maid (Time)
For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps
RX: 20/14, 24″/20″
Midline
OPTIONAL:
Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.
Not for time or score, but for quality time in the L-Sit position. On the handstand hold, this is also relative to where we are in the movement. From a handstand hold on the wall, to free-standing, let’s challenge ourselves to where we currently are with this “penalty” between sets.
http://www.crossfitferal.com/wp-content/uploads/2019/10/crossfit-feral-logo-300x155.png00adminhttp://www.crossfitferal.com/wp-content/uploads/2019/10/crossfit-feral-logo-300x155.pngadmin2019-07-16 07:00:002019-07-16 07:00:00Happy Birthday Sarah Howard & TJ Barrie!
Round #1 – :20s Deadhang, with 5-7 Scap Retractions
Round #2 – 16 Hollow Rocks
Round #3 – 12 Spiderman + Reach (6 each)
Round #4 – 8 Pausing Superman Extensions (2s at top)
Conditioning
2k Row (Time)
Max Effort 2k Row
Strength
Deadlift (20 rep heavy)
A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.
Warming (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)
Cash out
Today you will be ending the day with Body Armor or Gymnastics Conditioning…athlete’s choice! Choose one…
B.ARM: Metcon (Weight)
4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 weighted Sit-Ups.
RX+: GHD Sit-ups Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.
*Score your heaviest set (must be unbroken)
GYM: Metcon (Time)
For Time, with a 10:00 Time Cap:
30 Strict Handstand Pushups
30 Kipping Handstand Pushups
*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike Stimulus wise, we are looking to make the move from strict to kipping, but we are also all at different points in our HSPU development. This workout can be transitioned into an AMRAP 10 of kipping handstand pushups (with the same bike break-up to bring metabolic challenge to the effort), along with any drill we see fit, from dumbbell strict presses, to pushups to the floor, to anything in between, as the modification.
In today’s stamina squat session, we are moving *for time*. Repeating past week’s (7/5) exact volume and load, but changing the repetition scheme. Where as on 7/5 we faced 4×9 reps, today we have 3×12. Again, the aim is to rest just enough so that we find the next set unbroken.
WT: Back Squat (3×12)
Metcon
Tailspin (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (75/55)
30 Double-Unders
15 Pull-Ups
30 Double-Unders
RX+: (95/65), (C2B)
DU Movement Subs:
50 Singles
Reduce Reps
:45s DU practice
Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.
Not for score or time, we are purposefully tiring ourselves before the farmers carries. On these walks, let’s challenge ourselves with the loading. Free to build across the three rounds.
Snatch Primer: Technique-driven loads throughout, staying within the range of 30-40% of our 1RM Snatch.
PrimA: Sotts Press (3×5)
PrimB: Snatch Primer: 3 SHP + SB (5×1)
3 Snatch High Pulls
3 Snatch Balances
C: Barbell Cycling – Snatch (3-position) (On the 2:30 x 5 Sets)
3-Position Power Snatch
3-Position Squat Snatch
This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor) Barbell load – 60% of 1RM Snatch
A 5% increase from last week, in iteration 2 of 2.
Aim is not to simply move heavier loads, but to move them better than last week.
Metcon
The purpose of this piece is the intensity. We want to bring our higher levels of effort to each round, knowing we have roughly a 1:1 work/rest situation. The row is first, so that we can get ourselves uncomfortable, resulting in better training on the final two movements. Although simple by design, they can be challenging to hold onto for bigger sets. Today is the day to aim directly for that.
BFF (Team Version) (AMRAP – Rounds and Reps)
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14)
Partner completes the full round before switching, and each partner goes through the same repetition scheme in full before moving on.
Written out another way, let’s say you and I are partners. You’ll go first. You complete 3 calories on the rower, 3 KBS, and 3 wallball shots. After you’ve finished that, I’ll do the same (3/3/3). Then we move onto 6’s, with you once again starting the order. 6 cal row, 6 swings, 6 wallballs. And I follow in suit. We climb the ladder, adding three reps each round, until the 25 minute time cap is reached.
