CrossFit – Mon, Jan 1

Crossfit Garage – CrossFit

Partner DB HSC and DUs (Time)

– RX –

For time with a partner:

800-m run

then…

10 rounds of:

10 alternating, single-DB hang squat cleans (35/50 lb)

30 double-unders

then…

800-m run

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.
26 minute time cap

Deadlift (- STRENGTH II –
Deadlift
5-5-5-5-5+
– Max reps on the last set.)

For load:

Deadlift

5-5-5-5-5+

– Max reps on the last set.

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

– Your goal is to find a heavy set of 5 deadlifts. This may not be a 5-rep-max but find your heavy 5-rep lift 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 I – (9 Rounds for weight)

For load:

Snatch, Clean or Jerk

5 reps x 4 sets at 50-60%

4 reps x 3 sets at 60-70%
– Welcome to week one of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. 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.

– STRENGTH III – (4 Rounds for weight)

4 sets for load:

1:00 kettlebell front-rack hold

15 sumo stance good mornings

– Use the heaviest pair of kettlebells possible that still allows for an unbroken 1:00 hold. This should be challenging, but manageable.

– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.

– SKILL I – (Checkmark)

4 sets:

100-ft handstand walk

1:00 flutter kicks

– Rest 2:00 between sets.

– Set up a 100-ft course and perform unbroken handstand walks if possible.

– Keep moving through the flutter kicks the entire minute.

– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1:00 to walk as far as you can, or scale to 50 alternating shoulder taps.

– STAMINA I – (Time)

10 sets for time:

500/600-meter C2 Bike

– Rest :30 between sets.

– All sets under 1:30.

– Start at a conservative pace and increase your pacing after the first couple of sets.

– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than :05 in either direction.

Modifications

C2 bike | 700/1,000-meter Assault Bike, 700/1,000-meter Echo Bike, 250/300-meter row, 250/300-m Ski-erg