3:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
3 Rounds, rotating stations every :30 seconds:
A) Superman Rocks (Video HERE)
B) Hallow Rocks (Video HERE)
B) Alternating Samson Stretches (Video HERE)
C) Alternating Spiderman + Reach (Video HERE)
1:00 of Warrior Squats (Video HERE)
The first handful of weeks on this squat cycle will place an emphasis on squatting volume over intensity (or loading). As we progress deeper into the training, the emphasis flips… we will focus on less volume, but higher squat percentages. The loading is on the lighter end today, hence the shorter rest periods between (2:00).
On the 00:00 – 6 Back Squats @ 63% of 1RM Back Squat
On the 02:00 – 4 Back Squats @ 68% of 1RM Back Squat
On the 04:00 – 2 Back Squats @ 73% of 1RM Back Squat
On the 06:00 – 6 Back Squats @ 68% of 1RM Back Squat
On the 08:00 – 4 Back Squats @ 73% of 1RM Back Squat
On the 10:00 – 2 Back Squats @ 78% of 1RM Back Squat
On the 12:00 – 6 Back Squats @ 73% of 1RM Back Squat
On the 14:00 – 4 Back Squats @ 78% of 1RM Back Squat
On the 16:00 – 2 Back Squats @ 83% of 1RM Back Squat
10-Rep Front Squat
On the 19:00 – 10 Front Squats @ 55% of 1RM Back Squat
- This is extra credit but do as much as time will allow. The coaches will go over the movements and get you started, but because Body Armor is time consuming it will be up to the Athlete how much you complete. If you don't have time to do all three rounds in part 1. Then do 1, or 2 rounds of part 1, and do part 2.
“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.
EXTRA CREDIT/Body Armor Part #1
3 Giant Sets:
Max Strict Pull-Ups
20 Double Kettlebell Russian Swings (chest level)
20 Double Kettlebell Step-Back Lunges
20 Glute Bridges (Video HERE)
*Athletes choice in KB loading. Last seen two weeks ago, these movements were completed with 35’s/25’s as Rx. Only increase loading if movements are unbroken and completed with sound technique. Over the three rounds, it is an option to start light and climb in weight. We should not be at a load however where we are unable to complete the 20 swings without a break, or the 20 reverse lunges without a break.
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.
Kettlebell Front Rack Step-Back Lunges – Completed with two 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.
Glute Bridges – Give a brief pause at the top of each rep, squeezing your glutes at the finish of each bridge.
Body Armor Part #2
50 Strict Presses (75/55)
*Every break, complete 40 Double-Unders
Choose a loading on the barbell that allows for a minimum of 15 repetitions unbroken, when fresh. Not for time, but for practice.
Three AMRAP 3:00’s below. After each AMRAP, rest 3:00. On a running clock…
0:00 – 3:00 – Part #1
3:00 – 6:00 – Rest
6:00 – 9:00 – Part #2
9:00 – 12:00 – Rest
12:00 – 15:00 – Part #3
“Power Wheels” Part #1
10/8 Calorie Assault Bike
12 Power Snatches (95/65)
“Power Wheels” Part #2
10/8 Calorie Assault Bike
8 Power Snatches (115/80)
“Power Wheels” Part #3
10/8 Calorie Assault Bike
4 Power Snatches (135/95)
*Each portion is scored separately as rounds + reps. If we do not have access to a bike today, complete the same calorie counts on a rower. We will aim to bike once every 2 weeks, purely for variance. This is not a needed piece of equipment for this program, although… anyone who has used one can speak to it’s effectiveness for building capacity.
On the power snatches, let’s aim to match the stimulus for each barbell below:
Part #1 – A loading that allows for 15+ repetitions unbroken, when fresh. Modifying to 75/55 is an option.
Part #2 – A loading that allows for 12+ repetitions unbroken, when fresh. Modifying to 95/65 is an option.
Part #3 – A loading that allows for 9+ repetitions unbroken, when fresh. Modifying to 115/80 is an option.
Lighter is harder in this workout, as it gets us right back on the bike for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.
It is tempting to put the pedal down on the assault bike. Our speed on the bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few pedals as an absolute recovery.
This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.
Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.
All of the below is for practice. Alternate between A) and B) parts as if it is a traditional AMRAP, but let’s focus on moving our best here. The time is purely to keep us moving to the next piece along with controlling our volume at each station. With a running clock..
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill – Video HERE
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills – Video HERE
Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.
Minutes 6:00 – 12:00
A) 3 Wall Walks – Video HERE
B) 15 Hip Extensions
Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as we push through our shoulders in the climb. Slower is harder here.
Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
… and continue to add (3) strict ring dips per round until the 18:00 mark.
Band as required for the strict ring dips, and choose a band that allows 7-10 repetitions unbroken when fresh. If we are not yet comfortable on the rings, bar dips (DB’s used as a modification – Video HERE), is a great option.
500 Meter Row (slow) or 15 Calorie Bike (slow) into…
:20 second Samson Stretch each side (Video HERE)
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
15 Slow Hip Extensions
Progressing from the 4×6 repetition scheme to a 5×3 scheme in our final weeks of “Silverback”.
We will be completing two additional weeks of this progression before attempting a heavy single on the final week of the cycle.
Push Press – 5 Sets of 3 “Across”
Complete these sets “across”. That is, the same weight across all five sets.
This may be somewhere between 10-20lbs heavier than our last 4×6.
Next week, we will be climbing to a heavy set of 3. Post loading below for tracking.
55/40 Calorie Row
55 Thrusters (95/65)
55 Handstand Pushups
Post Rounds + Reps to Sugar WOD
If finishing Thrusters on 1st round… Males – 110, Females – 95
If finishing Pull-Ups on 1st round… Males – 165, Females – 150
If finishing HSPU (full round)… Males – 220, Females – 205
On the thruster weight, we are looking for a load that allows for 15+ repetitions to be completed unbroken if we had to. A moderate load that we can cycle in sets of 10 is the goal here. There will be times that we want to train at a loading we may see in the Open, but the stimulus today is to be able to make it through the thrusters without getting “stuck”.
The row is our buy-in for the workout. We can be aggressive here on our pacing, but not at the expense of forcing us to break up the following thrusters. Each break on the thruster barbell likely costs us 15+ seconds. If completing the row 15 seconds slower allows this, it is the correct move. In any event, on the final few calories, back off our pace a touch to ensure a smooth and immediate transition to the thruster barbell.
Thrusters – just start. Don’t overthink let’s get that bar to your shoulders. The goal here is not 55. It’s 10. When we get to 10, reassess. If we need a break, take one. Otherwise, re-assess at 15. The goal here is not to go to failure, but to get moving. Eliminating this break between the row and thrusters will buy you time that many athletes loose unnecessarily. There is no wrong way to break up these 55 repetitions, but we do want to avoid smaller sets, knowing there is a transition time between that can eat up seconds. Focus on using our legs to get the bar overhead, as opposed to the shoulders. We need those for the following station, the pull-ups.
Pull-Ups… same mentality here. Just start and get the first set in. Short but manageable sets are key there, knowing the transitions between dropping off the bar and getting hands back on is quick (slightly different than the thruster). Focus on your kip here. The met-con will be challenging here, and often we relax on our kip when we are fatigued. Dial it in with an engaged midline and long legs.
Handstand Pushups… much like we learned from Open 17.4 (and Open 16.4), measured sets here are important. The balling up technique can provide a stronger extension out of the bottom of your kip, providing more power. For many athletes, this can be the technique we immediately turn to. It may be a touch slower, but is more efficient over repetitions.
If we do not have handstand pushups yet, let’s build our overhead pressing strength with dumbbell push presses(one in each hand). Choose a weight that allows for ~15-20 repetitions unbroken.
1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers (Video HERE)
1:00 Slow Bike or Row
10 Pausing Dowel Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side (Video HERE)
10 Warrior Squats (Video HERE)
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.
Final week of front squats on this specific format – building towards a heavy single at 95%. Following, a single set of 10 Back Squats, still based off of your front squat percentages.
Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
Set #2 – 1 Front Squat @ 89% of 1RM Front Squat
Set #3 – 3 Front Squats @ 82% of 1RM Front Squat
Set #4 – 1 Front Squat @ 92% of 1RM Front Squat
Set #5 – 3 Front Squats @ 82% of 1RM Front Squat
Set #6 – 1 Front Squat @ 95% of 1RM Front Squat
Set #7 – 10 Back Squats @ 80% of 1RM Front Squat
"SURFER ON ACID"
400 Meter Run
21 Burpees ( To a 6 inch Target )
If we are not able to run today, row 500 meters per round.
Post Times to the SUGAR WOD
In this simple couplet, we are looking to directly attack our mid-range conditioning capacity. Regular burpees today (not bar facing/over). This workout is fast – but are to still approach the first round conservatively. This workout is often won/lost on the second and third run. This is where we can see a 20+ second deviation between efforts. The burpees can slow a touch, but rarely to the tune of 20 seconds slower. That amount of time slips away fast on the run.
On the running… imagine we are running a one mile foot race. It’s not a 400 meter sprint to open the workout, nor is it a 5K run. It’s a speed that we believe we could hold for over 6 minutes. This first 400 can be jokingly referred to as “the idiot” test in workouts. It’s very tempting to come out too aggressively here, where in truth we are more concerned with the speeds of the second and third runs. Not the first. Again, think 1 mile footrace pace.
On the burpees… breathe. To clear 21 burpees at a near sprint pace, we can finish the set 5-8 seconds faster. However, the cost is we have trouble getting air into our body given the cycle time of the movement. Those 5-8 seconds can disappear very, very quickly during the transition to, and during, the following 400 meter run. A faster than normal, but measured pace on these repetitions will allow us to hold the pace on the run.
On the last 200 meters of the final run, open up our efforts and find what’s left. As much of a lactic state our bodies will be in at this point, we know the burpees will be there. Let this be the mental victory we seek tomorrow – that we left it all there, on that final 200 meter + 21 burpee stretch. There’s no good or bad times – this one is purely based on effort.
2:00 Light Row
4 Samson Stretch Lunges (5 second hold in each) – Video HERE
8 Alternating Spiderman and Reach – Video HERE
12 Russian Baby Makers – Video HERE
"FIGHT GONE BAD”
1:00 – Wallballs (20/14, both to a 10′ target)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row (calories)
1:00 – Rest
A classic CrossFit benchmark to close the week out.
In “Fight Gone Bad”, your score is the total repetitions across all three rounds. For tracking, the easiest way to do so is to write down your total after each round during the 1:00 rest. For example, if you complete 15 WB, 15 SDHP, 15 BJ, 15 PP, and 15 calories on the rower, write down 75 during the 1:00 rest. Do the same for rounds two and three, and add them together in the end.
This is a workout that one can game pretty heavily. As we look into the workout, we can draw that a push press requires far less effort for one repetition than a calorie on the rower. With that said, I want to remind us that the purpose of this workout is training. In competition, it would be irresponsible not to game and strategize every aspect of the workout. Here however, we are looking for a specific stimulus. And in today’s piece, it’s as simple as this – lactic threshold training. We are using light loads for repetitions, requiring one to find the balance of constant movement without reaching total muscle fatigue. Let’s use this conditioning piece for what it’s worth – for building engine.
Wallballs – Bring the arms down between repetitions. A quick shake out here can help preserve the shoulders for the push presses. Both genders are to throw to a 10′ target today, as this was how the workout was originally written.
Sumo Deadlift High Pulls – We do not train this movement consistently, so take our time in our warmup and preparation feeling this one out. A very common fault as we learn this movement is an early arm bend. Much like a power clean, be patient as the bar comes off the floor with long, extended arms.
Box Jumps – 20″ for both genders, and rebounding box jumps are allowed here. In all of CrossFit’s benchmark workouts, we only allow rebounding (extending fully in the air as we jump off the box) in Fight Gone Bad and Christine. Purely because they were historically designed that way.
Push Press – Let this be a true push press today, and not a push jerk. Focus on keeping the heels on the floor during the dip drive by sitting ever so slightly back during the dip.
Row – Hustle to the rower. This is not a movement we are looking to spend a ton of effort on, but just getting the fan moving is the goal… immediately. Don’t need to strap in to get the first pull – take the first few pulls right away and then slide our feet in.
Teams of 2 Complete the following:
1 Mile Run
300 Double unders
1 Mile Run
*Break up reps as needed.
Post your results to Sugar Wod