Athlete’s choice on the dumbbell loading, with positioning being the focus. Resting as needed between, the aim here is to constantly be working towards a better position. Not for score or time, but for quality movement.
In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.
2: 3 Position Squat Snatch (On the 2:00 x 5 Sets)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knees)
1 Squat Snatch (floor) On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.
Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%
The purpose behind the pause is to build our positioning and stability in the catch.
Metcon
Been a couple years since we’ve seen this benchmark.
Nancy 18:00 cap
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
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.pngadmin2019-06-23 07:00:002019-06-24 03:45:35Happy Belated Birthday to Coaches Heather and Brandon!!!
Using our recent wave scheme (below) build to a moderately heavy load, followed by a build to a heavy 3-Rep (10:00) for the day. All repetitions come from the rack.
Not for time, resting 1:30-2:00 between sets:
3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
Strength
Using our recent wave scheme (below) build to a moderately heavy load, followed by a build to a heavy 3-Rep (10:00) for the day. All repetitions come from the rack.
Not for time, resting 1:30-2:00 between sets:
3 Reps @ 60%, 1 Rep @ 70%
3 Reps @ 65%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
Warm-up (No Measure)
Males – 21-15-9: Calorie Assault Bike or Row
Females – 15-12-9 Calorie Assault Bike or Row
After each round, where we aim to grow intensity, complete:
3 Spiderman + Reaches (each)
6 Good Mornings
6 Back Squats
3 Walkouts
6 Strict Presses
6 Front Squats
(Empty Barbell)
2 Rounds:
10 Hollow Rocks
:15s Superman Static Hold
10 Pausing Glute Bridges
:15s Handstand Hold Stretch
1 Set:
1:00 Front Rack Stretch
1:00 Wrist Stretch
Front Squat (Heavy 3-rep)
The Amazing Grace (Time)
75 Power C&J for time (with buy in and on a work/rest clock):
2:00 Work, 1:00 Rest
9 Wallballs (20/14)
9/7 Calorie Row
Max Clean and Jerks (115/80)
RX+: (30/20), (7/5 Cal Bike), (135/95)
This workout is 75 clean and jerks for time, where athletes must work inside the confines of 2:00 on, 1:00 off for three rounds, and then have a final 3:00 interval as round #4. And to start each round, we have a “buy-in”, of wallballs and a calorie row/bike. This will challenge our conditioning for the clean and jerk cycling.
Written out, it looks as follows:
Mins 1+2 – Buy-In of WB+Bike, Max CJ in time remaining.
Min 3 – Rest
Mins 4+5 – Buy-In of WB+Bike, Max CJ in time remaining.
Min 6 – Rest
Mins 7+8 – Buy-In of WB+Bike, Max CJ in time remaining.
Min 9 – Rest
Mins 10+11+12 – Buy-In of WB+Bike, Max CJ in time remaining.
For any clean and jerks remaining at the 12:00 time cap, add :01s to the total.
Stimulus wise, we are looking for an unbroken set of wallballs and a hard paced bike. We are looking to clear the two “buy-in” movements by the 1:00 mark at the latest. If we feel we will not clear these throws and bike calories by that time, let’s dial back the volume a bit to ensure we are making our way to the barbell.
On the barbell, we are looking for a a moderate, if not slightly “light” clean and jerk barbell. One that we could cycle for near 20 reps unbroken, when fresh. Inside the workout, we are looking for a barbell that we could cycle for reps, in each interval. Lighter is better here.
Metcon
“Walmart”
30 Minute AMRAP, Teams of 3:
7/5 cal Assault Bike
10 Medball Squat Jumps 20/14
5 power clean&jerks
1st 6 rnds- 95/65
2nd 6 rnds- 115/85
3rd 6 rnds- 135/95
4th 6 rnds- 155/105
Partners cycle through full rounds, one at a time. The weight climbs every 6 rounds, so weight goes up after each athlete completes 2 rounds at a weight. Score is full rounds+reps.
If you get passed the 4th weight, add weight (20lbs/10lbs)
Opening with waves (see % & reps below), building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle.
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Then:
Take 12:00 total to build to a heavy at each, in this order:
Sets #3+4+5 – Build to a heavy set of 2 for the day.
Rope Climb Subs:
1-2 half climbs
2 seated rope pulls
:30 footwork from box In any event, we want to get our hands on the rope and practice for upwards towards :30s per round. If we reach the :30s mark in any round and we are still working, let’s cap our efforts there and move on. Same applies for the jump rope by the 1:15 minute mark. If we reach this point and are still working, let’s move on to the barbell.
Starting our day with a Snatch complex. This will lead us into an all-barbell conditioning piece, “Bartender”.
We’ll finish our Wednesday with midline work.
Warm-up
Warm-up (No Measure)
Coach’s Choice
Snatch Warm-up
Strength
Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.
Snatch Complex: 1 HPS+2PS+3OHS (On the 2:00 x 5 Sets)
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.
Metcon
In “Bartender” we have a test of barbell stamina.
Traditionally, we will couple the barbell with a gymnastic or “monostuctural” movement such as a bike or a row. But today, we are going directly at the barbell for the full 10 minutes. What this will require, is diligent pacing on our part as each movement does impact the others.
Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it. This is a weight that we are confident in cycling for large sets early, and that can be a blessing and a curse. If we come out too aggressively, our round times can literally double in this workout.
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
RX+: (115/85)
Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges
On the glute bridges, we are free to weight these, as well as increase weight each round. Let’s maintain an unbroken set of 9 reps each time however.
Re-testing some baselines with strict handstand pushups, and strict pull-ups.
This will lead us into a conditioning benchmark – the classic CrossFit.com girl, “Helen”.
Warm-up
Warm-up (No Measure)
200m Row, 20 Banded Good Mornings
200m Run, 16 ABMSUs
200m Row, 12 Suitcase Deadlifts (6/side)
200m Run, 8 Scap Retractions
Then:
1:00 Pass-throughs
1:00 Lat stretch with PVC
1:00 Walkouts
Gymnastics
This is a repeat from the first week of our cycle, on Apr 2, 2019. Go back and check your starting point and see if you can make progress.
We are looking for strict movement for both HSPUs and Pull-ups; no kipping.
HSPUs: If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
PULL-UPs: If we are beneath 3 strict pull-ups, let’s band today. Check your notes from April 2nd to see which band you used.
A: Strict Handstand Push-ups
Movement Substitutions:
Dumbbell Strict Presses
Barbell Half Presses
B: Strict Pull-ups
Movement Substitutions:
Banded Pull-ups- Choose a band tension that allows for at least 7 reps
B: Strict Pull-ups
Movement Substitutions:
Banded Pull-ups- Choose a band tension that allows for at least 7 reps
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
