CrossFit – Mon, Apr 1

Crossfit Garage – CrossFit

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
40 minute time-cap

Intended Stimulus:

-3:00-4:00/round for first 2-3 rounds

-Pull-ups in 1-2 sets

-Push-ups in 1-4 sets

-Sit-ups/squats < 3:00 combined

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean, or jerk:

3 reps x 4 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 2 sets at 90%+

– Welcome to week five of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.

– Use a recent one-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Front Squat (- STRENGTH II –
For load:
Front squat
5-5-5-5-5+
– Max reps on the last set.)

– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.

– Find a heavy set of 5 front squats for the day.

– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

– STRENGTH III – (Checkmark)

10 rounds:

50-ft sled push

50-ft sled pull

– Rest 1:00 between rounds.

– Use a weight on the sled that allows you can keep moving for the entire 50 feet. This should not be something you can “sprint” with. Increase the loading across the 10 rounds as you see fit.

– To pull the sled, attach a rope or a ring (with a strap) to the sled and backpedal 50 feet.

– SKILL I – (Time)

For time:

1:00 plank hold (high plank)

25 strict toes-to-rings

1:00 plank hold (low plank)

50 GHD sit-ups

1:00 plank hold (high plank)

25 strict toes-to-rings

1:00 plank hold (low plank)

– 10:00-15:00.

– No more than 2 sets on plank holds.

– Strict toes-to-rings: while performing this movement, focus on leaning back and pressing the rings to your toes.

– GHD sit-ups: focus on squeezing your thighs and driving your heels into the platform on the way up. Knees should be bent as you go down and aggressively extend your knees as you come up.

Modifications

Strict toes-to-rings | strict hanging knee raises on rings

GHD sit-ups | GHD sit-ups to parallel, AbMat sit-ups

– STAMINA I – (Time)

2 sets for total time:

200-meter run

400-meter run

800-meter run

100-meter sprint

– Rest 1:00 between each distance.

– 23:00-30:00 (including rest).

– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.

– The longer the distance, the slower your pace. Try to hit these time goals:

– 200 meters in :45-1:15.

– 400 meters in 1:15-1:45.

– 800 meters in 3:00-4:00.

– 100 meters in :15-:30.

Modifications

Run | Distance

Equipment Substitutions

1) C2 Bike | 400 meters, 800 meters, 1,600 meters, 200 meters

2) Row | 200 meters, 400 meters, 800 meters, 100 meters

3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters