CrossFit – Mon, May 13

Crossfit Garage – CrossFit

General Warm-up (No Measure)

3 sets:

10 reps or :30 of each movement:

Samson stretch lunge

PVC overhead squat (weight in heels)

Strict sit-ups (minimal arm movement)

Good mornings (neutral spine)

Strict pull-ups (full range of motion)

Strict ring dips (full range of motion)

2k Row (Time)

Max Effort 2k Row
– RX –

For time:

2,000-m row

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

For time:

1,600-m row

Skill work (No Measure)

Post-workout

2 sets:

1:00 plank hold

50 Russian twists

Stretching (No Measure)

2 sets:

:30 Samson stretch/side

:30 elevated pigeon stretch/side

– AT-HOME – (Time)

For time:

2,000-meter run

Work Your Weakness

– STRENGTH I – (8 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 3 sets at 50-60%

4 reps x 5 sets at 60-70%

– Welcome to week two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. 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.

Bench Press (- STRENGTH II –
For load:
Bench press
3-3-3-3-3+
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will continue to bench press for four weeks.

– Find a heavy set of 3 bench presses 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.

– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

– STRENGTH III – (Time)

For time:

800-meter sled drag (25/45 lb)

– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire 800 meters. You may have to stop 3-4 times, but if you can go unbroken, go for it!

– SKILL I – (Checkmark)

4 sets:

100-ft handstand walk

1:00 plank hold

– Rest 2:00 between sets.

– In Skill – I, set up a 100-ft course and walk as far as possible without breaking.

– Perform the plank on your hands or your forearms.

– If you are unable to walk on your hands or you know you will struggle with the volume, consider reducing the distance or giving yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

– STAMINA I – (Time)

For time:

400-meter run

Rest 1:00

800-meter run

Rest 2:00

1,200-meter run

Rest 3:00

1,600-meter run

– 20:00-26:00 of work (not including rest)

– 400 meters < 2:30
– 800 meters < 5:00
– 1,200 meters < 8:00
– 1,600 meters < 10:00
– Avoid hitting every interval all out. Perform each run at a sustainable pace (around 80-90% effort) to allow you to feel relatively recovered before starting each interval.

– If you feel like you can push faster, wait until the 1,200-meter or 1,600-meter interval to turn on the afterburners.

– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.

Modifications

– Bike: 800/1,000 meters, 1,600/2,000 meters, 2,400/3,000 meters, 3,200/4,000 meters

– Row: 400/500 meters, 800/1,000 meters, 1,200/1,500 meters, 1,600/2,000 meters