400 METER RUN
10 – Alternating Samson Stretches (Video)
10– Warrior Squats (Video)
10 – Alternating Spiderman + Reach (Video)
Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. Complete these sets “On the 2:00”.
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat
10 Power Cleans
10 Front Squats
10 Push Jerks
Rx – 135/95. Post completion time to Sugar Wod
Stimulus wise, we are looking for a weight that we can complete 15+ push jerks unbroken with, when completely fresh. Anything heavier will result in more breaks on the barbell than desired. Modifying to 115/80 or 95/65 are suggestions of appropriate loadings to achieve so.
When we are approaching the finish to the power cleans, plan to take our break after the 9th rep. Take our breather here, so that upon the the 10th and final power clean, we can move directly into the front squats. These initial 9 repetitions in each round can be broken anyway you see fit. Touch and go repetitions are an option for those very strong on the barbell, but so are fast singles. Whereas the setup time for the power clean is fairly quick (hands on the bar), the process is a bit more for the front squats and jerks, requiring a bit more strategy.
On the front squats and jerks, strive to bite these off in larger sets. They do not need to be unbroken, but we are looking to accomplish these sets with at most one break at each movement. 5-5 or 6-4 are options if we are looking to take that break. We want to push for chunks or larger sets here as we are looking to minimize the amount of extra cleans we are doing in this workout. As we approach the 10th and final power clean, ensure we are standing to full extension before we start out first front squat. Treat them as two separate movements.
Front Squats – These set the tone for the following jerks. If we do not find the proper positioning on our shoulders (elbows high, bar resting on the delts, vice the wrists), we will be taxing our our overhead strength. Expect the jerks to be challenging in this workout. Set ourselves up for strong sets on the jerks by dialing in a strong front rack position.
Push Jerks – Focus on a strong drive through the heel arch of the foot (think directly beneath your ankle). At this point, we can expect the power cleans and front squats to have taken a toll on our overhead strength. Expect this so that it does not come as a surprise. With the fatigue, the body will need to be reminded to extend hard. The hips and legs will want to have the arms do the work overhead for us, given the effect of the previous two movements. We know however this will not be the right idea for us with three full rounds ahead. Extend hard through the floor, and punch to lockout. Despite the fatigue in our lower half, let the legs do the work.
Before each set of double-unders, give yourself a brief composure moment. Following the jerks, our shoulders will be fatigued. Get our hands on the rope and stand up with it, but take a breath here. A goal of ours in the workout is to minimize the amount of trips. It’s not to go unbroken, but to minimize the amount of trips. And to accomplish that, we must be relaxed and composed on the rope. 30-20, or 20-20-10 are options for those who are building their double-under capacity.
500 Meter Row,
Then 2 Rounds
10 Spiderman and Reach, each leg (Video HERE)
8 Walkouts (Video HERE)
6 Inchworms (Video HERE)
7 Kettlebell Swings, 5 Pull-Ups
400 Meter Run
21 Kettlebell Swings (53/35)
Post Times to Sugar Wod
The first goal in Helen is to push for unbroken sets on the work inside the gym. Until we do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. If we have the movements on the inside unbroken, it’s the opposite approach – it’s a question of how hard can we push the running.
If we do not have the ability to run today, complete a 500 meter row per round.
Choose a kettlebell weight that will allow for 21 unbroken swings in the first round. If there is a question in our mind that we are going to break up that fist set, it is best to modify the weight to a slightly lighter weight. Breaking up the kettlebell makes this workout exponentially easier. Lighter is harder, as it leaves no excuse to work harder on the run.
On these swings we also need to keep to focus points in mind:
1) Long arms in the bottom
When we cycle kettlebell swings, it is common for athletes to keep much tension in their biceps at the bottom of the swing. Visually it’s a small bend in the arm at the bottom. Looking ahead, we have pull-ups following this movement. One of the last things we want to do is force an extra break on the pull-ups because our biceps are heavily fatigued. Lengthen out the arms in the bottom of each swing to reduce the time under tension on the bicep. This will tax our grip inevitably, but view it as damage control for the pull-ups.
Breathing is important on these repetitions. Knowing we are aiming for an immediate transition to the pull-ups, and an immediate transition back to the run, we can’t allow ourselves to fall into the trap of holding our breath for these repetitions. Find a rhythm to our breathing. As soon we extend our hips and the bell is traveling up, let the air out. In the weightless transition as it comes back down for the following swing, take the next big breath in. Cycle this breathing pattern for all 21 repetitions to keep the air moving in and out.
On the pull-ups, we are striving for consistent chunks. Naturally, if you have the ability to go unbroken on the bar, it pays off. If we are looking to break these repetitions up, let’s move in with a plan in mind. Don’t go unbroken on the first round if it will result in us breaking up the following sets 2 or more times in each following set. Consistency pays off here. Opening with 7-5 and holding so across all three rounds will result in a better time than compared to an unbroken set, and then hitting the wall.
After we have out KBS and PU strategies in mind, we can decide on our running pace. As mentioned earlier, if we have unbroken sets inside the gym, the separator in this workout is the run. Even if we have these sets unbroken however, we still want to hold back on the first run. Visualize racing a one mile effort, as the goal is to hold the pace for all three intervals. This workout is notorious for slowing on the third and final run, so proper pacing in this first 400 can set us up for success.
EXTRA CREDIT/GYMNASTIC CONDITIONING
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) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
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.
Minutes 15:00 – 20:00:
A) 3 Inchworms (Video HERE)
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.
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
Week 2 of 2 of our 5×3 Progression. This week, we are looking to “climb”, that is, build in weight each set. Next week, we’ll test a new 1-Rep.
Push Press – 5 Sets of 3
Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week.
Post heaviest set of 3 to SUGAR WOD
Starting with an empty barbell:
10:00 to build to a Heavy Set of 3
All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy triple. It’s been some time since we went heavy on this movement. Focus on sound mechanics today – sit back for the heels and continue to turn the inside of the elbows up towards the ceiling throughout the entire range of motion (emphasizing shoulder external rotation).
Post heaviest completed set TO SUGAR WOD
10:00 Recovery Row
Not for time or score. Let this be a casual pace to bring about a faster recovery to today’s training session.
Week three of our first squat builder micro-cycle. After each three week micro-cycle, we will deload in squatting percentages for a week. Following, a new repetition/percentage scheme is introduced for our next 3-week effort.
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 93%. Following a single set of 10 Back Squats, still based off of your front squat percentages.
Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
Set #2 – 1 Front Squat @ 89% of 1RM Front Squat
Set #3 – 3 Front Squats @ 80% of 1RM Front Squat
Set #4 – 1 Front Squat @ 92% of 1RM Front Squat
Set #5 – 3 Front Squats @ 80% of 1RM Front Squat
Set #6 – 1 Front Squat @ 95% of 1RM Front Squat
Set #7 – 10 Back Squats @ 80% of 1RM Front Squat
1 Round for Time:
75 Calorie Row
50 Power Snatches (75/55)
25 Barbell-Facing Burpees
POWER CLEAN + JERK
Alternating “On the Minute” x 12 (6 Rounds):
Odd Minutes – 3 Power Cleans
Even Minutes – 3 Push Jerks
We will be climbing in loading every 2 minutes.
Minutes 1-2 – 60% of 1RM Clean and Jerk
Minutes 3-4 – 65% of 1RM Clean and Jerk
Minutes 5-6 – 70% of 1RM Clean and Jerk
Minutes 7-8, 9-10, 11-12… continue to build. Enter the heaviest load completed for both the 3 power clean minute and 3 push jerk minute.
1200 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
800 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
400 Meter Run
30 Box Jumps(24/20), 30 Wallballs (20/14)
*Females – 9′ WB Target
A modified approach to a classical CrossFit benchmark, “Kelly”. We are reducing the volume today on the wallballs and box jumps in order to allow for a sound recovery for next week’s squat work.
On the box jumps, we are looking for the jump stimulus today, but step-ups are allowed. We would rather modify the height of the box and complete a two-foot jump rather than step to a higher box.
On the wallballs, there is no wrong repetition scheme here… unless we are inconsistent between rounds. 20-10, 15-15, 12-10-8 are all strong repetition schemes.
1 mile Run
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.