Your workout of the day!
4 RNDs
20 DU / 40 Singles / 20 Criss Crossfit
15 DBL KB Push Press
10 Jump Lunges
5 Explosive Push-ups “clapping”
s: 35/26
x: 50/35
– Clapping push-ups arean ‘explosive’ push-up. Athletes don’t have to clap, but should look to forcefully push off the ground and get a brie moment of air time.
EMOM x 25min (5 RNDs)
m1: Row Cals
m2: KBS – Russian
m3: TTB
m4: Row Cals
m5: Rest
s: 35/26
x: 53/35
– Score is total reps after 5 rounds.
Looking for consistent reps in a shorter window at a moderately heavy load.
2-4-6-8-10-8-6-4-2
OHS
Pull-ups
s: 75/55
x: 95/65
+: 135/95
Athletes should look to add 1-2 reps more than 2 weeks ago.
Sets: Building to 80%
1-3 @ 70.75.75%
4-6 @ 80%)
The Bar is starting to get heavy pushing 80% effort. Focus is on the Jerks with a heavy double.
– Focus on elbow lockouts and pushing under the bar.
– Secure the lift and build confidence with a pause in the catch AND the finish positions on the last rep (as if waiting for a judge to give you the white lights)
On a 8 min running clock:
Buy-in: 20 Burpee over Bar
AMRAP remaining
6 P. Clean & Jerks
8 Box Jumps
s: 95/65
x: 135/95
+: 155/105 & 30″/24″
– Athletes should pick a weight they go unbroken when fresh in the Clean and Jerks.
– With the heart rate high after the burpees athletes should focus on remaining tight for cycling the barbell.
Build to 2 working sets at 85%.
Warm-up:
BB: 10
6 @ 55%
4 @ 60%
3 @ 65%
8 Rounds
10 WB
10/8c Row
Cap 10
Full classes we’ll have to partner up alternating movements.
For Time (with a Partner):
150 WBs
30 C2B / Pull-ups
30 Clean-and-Jerks
Partners switch every minute.
s: 95/65
x:155/105
+: Bar Muscle-ups
– Doing some interval work with weightlifting and gymnastics in a partner friendly fun workout.
– With 1:00 alternating rest built in, athletes can look to push the pace each minute.
– BB weight they can move for 2-3sets to keep the pace up.
– Athletes should look to increase their 10 RMwith a heavy 8. With reps remaining high athletes should look to find this quickly.
– Followed by sets at 90% of the 8 RM.
3 Rnds
30 CrissCross / 50 DU / 80 SU
400m Run
25 Wall Balls
3 sets for max reps:
A) 2 min window :
300/255m row
max Chest to Wall HSPU
–rest 1 min–
B) 2 min window :
300/255m row
max Rope climbs
–rest 1 min —
C) 2 min window
300/255m row
max rep KB swings American (53/35)
–rest 1 min —
Repeat 3x
HSPU: Scales
A) Piked Push-ups
B) Negatives Facing Away “normal”
C) Facing away HSPU (1-2 abmats)
(1rep = snatch @ power, hang, then floor)
3 sets @ 72%
3 sets @ 75%
3 sets @ 78%
)
– Similar to last week we have 9 sets of Squat Snatches building up to 78%. This should be heavier than last week’s snatches.
– Not touch-and-go snatches. Athletes should re-set between the high-pull and the snatch and focus on the SAME pull (bar path) close to the body.
3 Rounds
10 Burpee Over Bar
15 Over Head Squats
10 HR Push-ups
s: 75/55
x: 95/55
Cap 10.
– Athletes should look to go unbroken on the OHS or break-up unto 2sets to keep moving quickly.
– Weighted Hangin Knee Raises
5 reps)
Athletes should pinch a weight between their feet to raise their knees as high as possible – minimum knees above hip crease.
The bar comes out of the rack with athletes’ focus to push under the bar in solid split jerk catch position.
Bringing the bar down to the back can be a bit unnerving at first. Athletes who are building confidence in this can do a single split jerk and drop the weight onto pads.
4 Rounds
200m run
8 TTB / Knee Raises
6 DBL DB Push Press
4 DBL DB Thrusters
s: 35/20s
x: 50/35s
cap 11
– Athletes should pick DBs they can go unbroken on the P. Press and Thrusters in this fast pacedworkout.
– Athletes should look to push the pace on the run and break up the TTB in fast sets.
