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WODS: 4/17-4/22


MONDAY: 4/17/2017

WARMUP:

 

400 Meter Run

Then 2 rounds of:

10 Burpees

10 Bootstrappers

10 Toy Soldiers

10 Banded Shoulder Dislocates 

 

 

FRONT SQUAT + BACK SQUAT

Set #1, On the 02:00… 5 Front Squats @ 73% of estimated 1RM Front Squat

Set #2, On the 04:00… 3 Front Squats @ 78% of estimated 1RM Front Squat

Set #3, On the 06:00… 1 Front Squat @ 83% of estimated 1RM Front Squat

Set #4, On the 08:00… 5 Front Squats @ 78% of estimated 1RM Front Squat

Set #5, On the 10:00… 3 Front Squats @ 83% of estimated 1RM Front Squat

Set #6, On the 12:00… 1 Front Squat @ 88% of estimated 1RM Front Squat

Set # 7, On the 14:00… 10 Back Squats @ 78% of estimated 1RM Front Squat

 

VANTAGE"

27-21-15-9:

Power Snatch (75/55)

Wallballs (20/14) – Females to a 9 Target

Calorie Row

Post Times to SUGAR WOD

In this mid-range conditioning piece, we are looking to make our push in the middle rounds (the 25’s and 15’s). We know the 9’s will be there as long as we can get our hands on the barbell and on the wallball. Making our way through the 21’s and 15’s however can prove to be a separator for athletes.

On the 27’s, most athletes will benefit from a break here on the power snatch. As we enter this workout, we also want to recognize that going unbroken may not even be our best plan even if possible. Barbell cycling time is a factor we want to take into consideration, and when we pause overhead after each passing rep for a paced 27 repetitions, it is absolutely possible to be slower than moving 15-12 with a short breather between. Getting the bar out of our hands reduces our time under tension, which is a good thing. There is no right or wrong approach as each athlete is different in their approach here, but a factor to take into consideration.

On the wallballs, breakup strategies will vary from athlete to athlete. Looking past this movement, we have the row. We know that we can use the first calories in each row as a recovery. Use this reminder in the workout to push our pace on these wallballs. We do not want to reach movement failure in the first two rounds of this workout, but cutting out a single break in the wallball can be 5-10 seconds which is very challenging to make up on the following row.

Of the three movements, the row may be last piece to consider pushing on – yet we are still looking to hold an aggressive pace. We are looking to be around what feels like 5 seconds slower than our 2K pace. Our pacing here is relative to how we plan to break the power snatches and wallballs. If we plan on breaking the first two movements into several sets in the beginning, we want to hold back on pushing the row in an attempt to hold larger sets on the 21-15. If we are looking at unbroken/near-unbroken sets however, we can start to push the pace on the row.

 

TUESDAY 4/18/2017

WARMUP:

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

 

GYMNASTIC PUSHING

Building upon last week’s strict HSPU:

 

On the Minute x 12:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 35% of Max Set

Minute 4 – Rest

Repeat this process for three total rounds (12 Minutes total).

 

"BOAT RACE"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Keep a running clock, and write down your splits between intervals. Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, it’s potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and live inside those windows.

 

WEDNESDAY: 4/19/2017

WARMUP:

500 Meter Row (slow), into…

3 Rounds:

10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

7 Slow Air Squats

3 Inchworms (Video HERE)

:20 second Samson Stretch each side (Video HERE)AT THE 0:00... 

"DT"

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 155/105

Ensure that we are tailoring the load to the stimulus today… a weight that we can complete the whole first round unbroken with, without question, if we were to go for it. Strategy wise, not our recommended approach, but we want this load to be slightly heavier than our moderate load. Let’s make this metabolic today. Post times to the leaderboard below.

 

EXTRA CREDIT/SHOULDER RECOVERY

3 Sets, Not for Time:

10 Front Raises – Video HERE

15 Rotator Retractions – Video HERE

30 Banded Pull-Aparts – Video HERE

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.

 

THURSDAY 4/20/2017

WARMUP:

 

400 Meter run

Then 2 rounds of:

10 Toy Soldiers

10 Bootstrappers 

10 Samsons

10 Jumping Squats

10 Iron Crosses&Scorpions

 

BACK SQUAT

Building upon percentages from two Fridays ago, March 31st. This portion includes two waves of 5 / 3 / 1 repetitions. It finishes with 10 repetitions at 65%. Note that each set is to be completed “on the 90 second”.

 

Set #1, On the 0:00… 5 Reps @ 73% of estimated 1RM Back Squat

Set #2, On the 1:30… 3 Reps @ 78% of estimated 1RM Back Squat

Set #3, On the 3:00… 1 Rep @ 83% of estimated 1RM Back Squat

Set #4, On the 4:30… 5 Reps @ 78% of estimated 1RM Back Squat

Set #5, On the 6:00… 3 Reps @ 83% of estimated 1RM Back Squat

Set #6, On the 7:30… 1 Rep @ 88% of estimated 1RM Back Squat

Set # 7, On the 9:00… 10 Reps @ 65% of estimated 1RM Back Squat

 

FRANTIC"

4 Rounds:

21/18 Calorie Row

15 Thrusters (75/55)

12 Chest to Bar Pull-Ups

Post Times to SUGAR WOD

 

The first movements to look at are the Thrusters and CTB Pull-Ups. If we sprint the row, but end up breaking the thrusters and pull-ups, we won’t finish with our best time. The row absolutely matters in this workout, but let it be relative to how we plan to push the thrusters and pull-ups.

These repetition schemes on the thrusters and pull-ups are designed with a specific purpose in mind. We want you to push here. They do not need to be unbroken (especially the pull-ups), but let’s move into these sets with aggressive goals – even if it’s one rep beyond where we believe we need to break.

On the thrusters…

It’s a lighter barbell, but that does not mean we don’t need to find our shoulders during the squat. If anything, it’s even more important now as we need our capacity in our upper body for the following pull-ups. Ensure we find the shoulders during each squat, and use a powerful extension at the finish of each squat to drive the bar overhead. The less “arms” we use here, the better. For the majority of athletes, we can gut through these thrusters, but we can hit a wall on the pull-ups. Let’s set ourselves up for success here by finding positioning on the shoulders and using the hips to drive the bar overhead.

On the pull-ups…
These repetition count is on the lower side, but that doesn’t mean it should be unbroken. Understanding our capacity on the pull-up bar, we are looking for aggressive but consistent sets across. Breathing will be a factor here, given how both rowing and thrusters are highly metabolic movements. When we breathe heavy, one of the first things we “relax” on is our mid-line. But as we know through our gymnastics training, an engaged midline is a ticket to more repetitions on the bar. Mid-line on the pull-up bar is a key to keep in mind. Dial in our kip swing to give us that extra rep, or that one less break on the bar.

On the row…

Of all three movements, the least important to push on, but still carries much value in this workout. Do not view the row in this workout as the pacer – it’s not. It’s not a sprint, but we are above what we normally fall back to in our conditioning pieces. Have a goal today to get outside the comfort zone here – a 50 to 100 calorie increase per hour above what we normally hold is a great start.

 

FRIDAY 4/21/2017

WARMUP: COACHES CHOICE

 

BARBELL CYCLING

“On the Minute” with a Running Clock…

Minutes 1-3 – 4 Power Snatches @ 70% of 1RM Snatch

Minute 4 – Rest

Minutes 5-7 – 4 Power Clean and Jerks @ 70% of 1RM Clean and Jerk

Minute 8 – Rest

Minutes 9-10 – 7 Power Snatches @ 60% of 1RM Snatch

Minute 11 – Rest

Minutes 12-13 – 7 Power Clean and Jerks @ 60% of 1RM Clean and Jerk

 

“Amma”

4 Rounds:

15 Burpee Box Jumps (24/20)

20 Calorie Row

16 Hang Power Snatches (95/65)

400 Meter Run

Post Times to SUGAR WOD

 

 

SATURDAY 4/22/2017

WARMUP: COACHES CHOICE

 

WOD: TEAMS OF 2

(PARTNERS MUST RUN THE 400 METERS TOGETHER) 

400 METER RUN

50 HAND RELEASE PUSH-UPS

400 METER RUN

50 KBS

400 METER RUN

50 GHD’S

400 METER RUN

50 DEAD LIFTS 155/105

400 METER RUN

50 WALL BALLS 20/14

400 METER RUN

50 BOX JUMPS

 

Earlier Event: April 8
WODS 4/10-4/15
Later Event: April 23
WODS 4/24/2017