CrossFit – Mon, Feb 12

Crossfit Garage – CrossFit

Push Jerk (Pre-workout:
On a 10:00 clock:
Build to a heavy 3-rep push jerk)

Air Squats & PJs (AMRAP – Reps)

– RX –

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (95/135 lb)
15 minute time cap

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean or jerk:

3 reps x 2 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 4 sets @ 90%+

– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use the same 1-rep-max to find your percentages.

– Take the jerks from a rack, and rest as needed between sets.

– STRENGTH III – (Weight)

For load:

21-15-9:

Sumo deadlifts

– After every round, perform a 100-meter sled push.

– Use loading on the sled push that forces you to grind to get the 100 meters done!

– Use a loading on the sumo deadlift that allows you to complete the round of 21 sumo deadlifts in 3 sets or less. Increase the loading as the reps go down as you see fit.

– 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