CrossFit – Mon, Feb 12

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

:30 air squats

– Rest :10

:30 shoulder presses

– Rest :10

240212 (Time)

– RX –

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (95/135 lb)

– INTERMEDIATE –

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Push jerks (65/95 lb)

– BEGINNER –

For time:

25-20-15-10-5

Air squats

3-6-9-12-15

Push presses (35/45 lb)

Metcon (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy 3-rep push jerk

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (Time)

For time:

50-40-30-20-10

Air squats

5-10-15-20-25

Dumbbell push jerks (35/50 lb)

– Use two dumbbells.

Work Your Weakness

– 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.

Back Squat (- STRENGTH II –
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we back squat for four weeks.

– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.

– 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.

– SKILL I – (5 Rounds for reps)

5 sets:

5 handstand push-up negatives

5 single-arm dumbbell seated strict presses/arm

:30 max handstand push-ups

– Rest 2:00 between sets.

– Maintain no less than a 2 count on the negative descent to ensure your head doesn’t crash to the floor.

– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.

– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps in this skill work.

– Do not rest more than :10 between exercises.

– 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