CrossFit – Mon, Feb 26

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Dynamic warm-up

2 rounds:

10 jumping jacks

10 over-the-fences

10 jumping jacks

10 Samson lunges

10 jumping jacks

Rowing warm-up

– Rest :30 between each set.

– Switch athletes as needed during the rest intervals

Progression // Focus

:30 row // Keep the chest up and return the arms while the legs are straight.

:30 row // Keep the chest up and hold the end of each stroke for :01.

:30 row // Continue to hold for :01, but push/pull harder to make the fan louder.

:30 row // Continue to pull hard, but slowly return to the catch for the next stroke.

:30 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ strokes per minute.

240226 (4 Rounds for reps)

– RX –

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2 minutes between rounds.

– INTERMEDIATE –

4 x 2-minute rounds for reps of:

12-cal row

24 double-unders

Max-reps wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2 minutes between rounds.

– BEGINNER –

4 x 2-minute rounds for reps of:

9-cal row

24 single-unders

Max-reps wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2 minutes between rounds.

Stretching (No Measure)

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

– AT-HOME – (3 Rounds for reps)

4 x 2-minute rounds for reps of:

18 alternating reverse lunges

24 double-unders

Max-reps single-dumbbell thrusters (35/50 lb)

– Rest 2 minutes between rounds.

Work Your Weakness

– STRENGTH I – (4 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%

– Welcome to the “in-between cycles” week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on March 4.

– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Back Rack Lunge (- STRENGTH II –
5 sets for load:
4 back-rack reverse lunges/leg
– Rest 3:00 between sets.)

– Welcome to the “in-between cycles” week of our Strength program. This week’s goal is to recover, realign, and prepare for the next eight-week and four-week cycles that will start on March 4.

– Build to a heavy set of 4 back-rack reverse lunges on each leg.

– Aim to start with around 50% of your 1-rep-max back squat.

– Avoid going so heavy that the back knee impacts the ground.

– STRENGTH III – (Time)

10 sets:

75-ft sled push (50/90 lb)

75-ft sled pull

– Rest 1:00 between sets.

– Welcome to the “in-between” cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on March 4th.

– The suggested weight is added to the sled. Add a rope or a ring + strap to the sled to pull it. The rope or ring can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.

– Feel free to add additional load to the sled, but you should not have to stop moving.

– SKILL I – (AMRAP – Reps)

5 x 3-minute rounds for reps of:

200/250-meter Ski-erg

Max-reps unbroken handstand push-ups

– Ski at a moderate pace, reducing the distance if necessary to finish comfortably in under 1:15.

– Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.

– Stay consistent with around 3 reps across the first 4 sets.

– Finish the final set with a true maximum effort.

– Scale the handstand push-ups to pike push-ups or standing dumbbell shoulder presses.

– STAMINA I – (Time)

3 rounds for time:

300-meter run

– Rest :30

200-meter run

– Rest 1:00

100-meter run

– Rest 1:30

– 15:00-20:00 (including rest).

– Hit each distance as hard as possible.

– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.

– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window.

– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.

Modifications

Run | 600/750, 400/500, 200/250-meter C2 Bike, Assault, or Echo Bike; 300, 200, 100-meter row