CrossFit – Mon, Feb 5

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 single-unders

5 burpees (slow)

10 hollow rocks

10 ring rows

1 set:

:30 single-single-double

5 burpees (faster)

10 tuck-ups

5-10 kip swings from the bar

1 set:

:30 double-unders

5 burpees (fastest)

10 V-ups

1-5 strict pull-ups

240205 (4 Rounds for reps)

– RX –

For reps:

4 x AMRAP 3:

75 double-unders

25 burpees

Max-rep toes-to-bars

– Rest 1:00 between AMRAPs.

– INTERMEDIATE –

For reps:

4 x AMRAP 3:

40 double-unders

20 burpees

Max-rep toes-to-bars

– Rest 1:00 between AMRAPs.

– BEGINNER –

For reps:

4 x AMRAP 3:

50 single-unders

15 burpees

Max-rep hanging knee raises

– Rest 1:00 between AMRAPs.

Skill Work (3 Rounds for weight)

Pre-workout:

3 sets:

8 weighted pull-ups

– Rest 3:00 between sets.

Stretching (No Measure)

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side

– AT-HOME – (4 Rounds for reps)

For time:

4 x AMRAP 3:

75 double-unders

25 burpees

Max-rep v-ups

– Rest 1:00 between AMRAPs.

Work Your Weakness

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean or jerk:

3 reps x 3 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 3 sets @ 90%+

– Welcome to week six 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.

– Remember today’s affiliate workout has you build to a 1-rep-max clean and jerk. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.

Back Squat (- STRENGTH II –
For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.)

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

– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

Bench Press (- STRENGTH III –
For load:
10-10-10-10-10:
Bench press)

– High volume, upper body bench pressing heavy day.

– All sets should be at 70% or greater of your 1-rep-max bench.

– Build to a heavy set; lift once every 2:00-3:00.

– Start at a moderate load with your first working set and add small jumps in load across each set.

– Remain wary of going too heavy too soon and failing reps mid-workout.

– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, however, leave some gas in the tank to avoid failure.

Modifications

Bench press | Load, dumbbell options

– 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 descent of the negative. Do not let your head 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 for this skill work.

– Do not rest more than :10 between movements.

– STAMINA I – (Distance)

10 sets for meters:

:30 row at 25 strokes per minute

:20 row at 30 strokes per minute

:10 row at 35+ strokes per minute

1:00 row at 20 strokes per minute

– Maintain the designated stroke per minute for the entire interval. Focus on your cadence and your breathing throughout the session.

– This is additional mono-structural volume to help increase cardiorespiratory endurance and longer workout stamina.