400 Meter run
Then 2 rounds of:
10 Toy Soldiers
10 Jumping Squats
10 Iron Crosses&Scorpions
Week #4, and our first week with the 5/3/1 Repetition Waves.
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% of 1RM Back Squat
“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity, which we will form and shape into our competition movements we see in the Open. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time.
3 Giant Sets, resting as needed between sets
20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)
20 AbMat Sit-Ups
20 1-Arm Kneeling Kettlebell Presses (35/25, 10 each side) – Video HERE
20 Hip Extensions or Banded Good Mornings
20 Double Russian Kettlebell Swings (35’s/25’s)
Kettlebell Front Rack Reverse Lunges – Completed with 2 x Kettlebells, one in each hand. Position these on the shoulders, horns facing each other with the elbows high. Step backwards into the lunge, as opposed to forward. Focus on keeping your shoulders stacked over your hips, and keeping the elbows high.
Double Russian KBS – With one kettlebell per hand, rotate your hands so that your thumbs are facing forward, or palms together. Use 1-2 hinge patterns to build speed and acceleration on the bells, and swing to chin level, but no higher.
500 meter row OR 400 meter run
2 rounds of:
10 sloppy push ups
10 Air Squats
10 Boot Strappers
10 Pass Throughs
Following in suit with our template, Tuesday’s in “Silverback” start with strict gymnastics, with each week building off the last. There is no requirement for any of these movements, with options and adjustments below.
The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.
On parts 2, 3, and 4, alternate between the two movements (A and B) as if it is a traditional AMRAP 5.
Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.
Minutes 5:00 – 10:00:
A) 3 Strict Chest-To-Bar Pull-Ups
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
If we do not yet have 3 unbroken strict CTB Pull-Ups, use a band that allows for at least a single set unbroken. Looking for range of motion increase today, over just chin over.
Minutes 10:00 – 15:00:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
If we do not have strict TTB just yet, lay on floor by a pull-up rig post. Reaching overhead and grabbing hold of the post with your hands, activate your lats and bring your toes to the rig post.
15 Box Jump Overs (24/20)
12 Ring Dips
9 Power Cleans (155/105)
A classical CrossFit feel to this triplet. With the time range being medium to long, we want to dial in our pacing efforts. To start, the stimulus of this workout is to be one that allows us to continue to move through rounds at a steady rate. In other words, we want to modify the ring dip volume/difficulty and the power clean weight in order to prevent us from ever being “stuck”. Let’s make this a metabolic workout.
On the box jump overs, the standard we are looking for is to make it to the other side. Rx is to jump, but step up and overs are absolutely allowed. We would rather have you jump up and over a shorter object however than step-up and over the box. Training the jump is more important today than box height.
We do not need to face the box for the jump over. They can be lateral, or how you see fit, with the Rx standard being a two-foot take off. Stepping down to the opposite side is still Rx.
In terms of rebounding these box jumps, we want to take into account the time range. At 15 minutes, we want to ensure we are pacing our efforts accordingly. A turn and step-down from each jump is a valid, and recommended approach to start. If we feel comfortable rebounding through this workout, aim to rest on top of the box. Jump, turn, take your breath on top of the box, and methodically chip away at these repetitions while resting on the box as needed.
On the ring dips, we are looking for a repetition count per round that we could complete unbroken on the first round *if we had to*. Strategy will not direct us down that path, but this is not meant to turn into a brick wall for us halfway through the workout. It is OK to be reduced to singles rounds later in this piece, but I want you to be able to keep on moving. Modify the repetitions first to accomplish that, and we are looking at completing less than 5 unassisted dips per round, let’s the band today and build the strict strength through strict dips. Choose a band tension that allows for 12+ reps to be unbroken, when fresh.
On the power cleans, we are looking for a weight that allows us to also complete that first round unbroken (9 reps) *if we had to*. Strategy wise, it’s completely acceptable to go right to singles for the workout, but the single needs to always be there.
Come out at a reserved pace in the first round. It is very easy to come out aggressively here. Being a training workout, I want you to take note of your first round, and each round following. In training, there is purpose and value to keep note of round times, as a valuable bit of information.
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
:20 second Samson Stretch each side (Video HERE)
10 AbMat Sit-Ups
10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
10 Slow Hip Extensions
4 Sets of 6 Across
Across implies that we are holding the same loading for all four sets of six repetitions.
This is week 4 of 4 (final week), of the 4×6 Push Press progression.
Aim to build upon last week (previous scores will show below if entered). 5-10 pound increase from last week is appropriate.
1) Midline is on.
2) Extend through the heel arch. Just before we dip drive, visualize all of the weight just at your ankle bone. Dip and drive through the ankle bone.
3) Aggressive lockout. This will be a strength building progression, where we want to accelerate the bar to extension with an aggressive punch to lockout. And being a strength building progression, we want the press out. Even as the weight becomes challenging, let’s not jerk the barbell today. True push press.
"MAKE IT RAIN"
For Time (each piece runs directly into the next):
21-15-9 – Calorie Bike, Kettlebell Swings (53/35)
21-15-9 – Calorie Row, Burpees
21-15-9 – Medball Squat Cleans (20/14), 200 Meter Run after each set
Working in our long effort for the week early for variance.
If we do not have access to a bike today, row for calories here for the first portion.
“Make It Rain” is meant to be a breather – a pure conditioning piece to build the engine. Through “Silverback”, our primary effort is to strengthen the body. However, we will always keep the larger picture in mind (the complete package), and work in periodically a slight change to our template.
The template that we follow is a roadmap to 2018. However, much like any road trip, the detours are often what make the trip. Periodically working in these detours is the variance we want and need to push towards our 2018 goals. Templates are good to reference to through, but never to be a slave to. Let’s embrace this detour today.
Aiming for a controlled, steady pace throughout this effort. What can be misleading in a workout such as above are the repetition schemes. We can become caught up in the 21-15-9 complex, and focus too much on the first couplet. Remember to take the entire workout into consideration, and aim to pace our efforts throughout.
On the final 21-15-9, the athlete completes 21 repetitions on the medball squat cleans, followed by a 200 meter run. 15 medball squats cleans, run, and finally 9 cleans, run.
On the kettlebell swings, all three sets (21-15-9) are meant to be unbroken. Lighter is better for this workout. The medball squat cleans do not need to be unbroken, but we should be able to if we absolutely went for it. Again, the conditioning response is what we are after here in today’s piece.
WARMUP: COACHES CHOICE
Introducing a new repetition scheme for the next three weeks. All percentages below are based off Front Squat numbers. Rest as needed between sets – time is not set, but aim to keep each rest interval at 3:00 or below.
Three building waves of Front Squats, finishing with a heavy single at 91%. Following a single set of 10 Back Squats.
Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
Set #2 – 1 Front Squat @ 85% of 1RM Front Squat
Set #3 – 3 Front Squats @ 80% of 1RM Front Squat
Set #4 – 1 Front Squat @ 88% of 1RM Front Squat
Set #5 – 3 Front Squats @ 80% of 1RM Front Squat
Set #6 – 1 Front Squat @ 91% of 1RM Front Squat
Set #7 – 10 Back Squats @ 75% of 1RM Front Squat
500 Meter Row
15 Power Snatches (95/65)
500 Meter Row
15 Overhead Squats (95/65)
Start of our second micro-cycle with barbell cycling. We’ll hold this complex for the next three Fridays, gradually building in weight.
On the :30s x 16 (8:00 Total):
On each :00 – 2 Power Cleans @ 60% of 1RM Clean and Jerk
On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% of 1RM Clean and Jerk
Alternates every 30 seconds. This will result in short rest periods between. Good to expect this going into the 8:00 effort.
On the power cleans, aim for singles throughout, even if we can touch and go these repetitions.
METCON: 8 ROUNDS FOR TIME
15 Cal Row
15 Power Snatches (75/55)
Teams of 2:
70 Calorie Row
70 Box Jump Overs (24/20)
70 Deadlifts (185/125)
70 Wallballs (20/14)
70 Wallballs (20/14)
70 Deadlifts (185/125)
70 Box Jump Overs (24/20)
70 Calorie Row
If completing solo today, complete 35 repetitions at each station. With a partner, one athlete is working while one is resting, and it is up to the pair to decide how to break the repetitions apart.
– On the Box Jump Overs, a two foot jump to the box is Rx. Step downs to the other side still constitute as Rx.
– On the Deadlift, we are looking for a load that you could complete 21+ repetitions unbroken with.
We have two leaderboards below – a team version and an individual version, both marked.