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Crossfit – Back Squat Deload + Two Minutes Too Much
Great job crushing the squats, deadlifts, and presses for our Wendler Cycle. We’re taking a step back this week in order to allow our central nervous system to reboot. Our deload for the back squat should allow us to feel confident and explosive under the barbell! These weights should be well within your wheelhouse, but give you a slight challenge. Our conditioning is alternating intervals of 400m runs and wall balls. Our goal today is to keep the intensity high and attempt to keep moving when we’re smoked.
AMRAP x 12 MIN
21 Cal Row
15 Pike Push-Ups
9 KB/DB Suitcase Deadlifts
Crossfit – Positions, Parameters, and Progressions
You often hear Coach Johnny talk about “The 3 P’s”. Today’s workout incorporates a skill session that focuses on one of our favorite P’s. Our skill session in today’s workout clearly gives athletes an opportunity to nail the “P” of Progressions. Each movement in Crossfit has a scalable progression. Each progression’s purpose is geared toward the mastery of a high skill movement. Our pre-WOD practice is geared toward bar-muscle up development. Our conditioning includes bar muscle ups, burpees to plate, and kettlebell swings.
16 MINUTE EMOM
MIN 1: 45 seconds of Max Slam Balls
MIN 2: 45 seconds of Max Tuck Ups
MIN 3: 45 seconds of Max Wall Sit
MIN 4: 45 seconds of Max Mountain Climbers
Crossfit – Deadlift Deload + Midline Mash-Up
We are holding true to our deload in all of our lifts this week. Day 3 brings us lots of opportunity to drill key aspects of the deadlift to include bar path. Our conditioning consists of light deadlifts and sit-ups. The workout for today prescribes a male and female RX weight of 185 for males and 135 for females on the deadlift. As you can tell these weights are considerably lighter than previous workouts we’ve done. Our main priority is to move the barbell efficiently and unbroken throughout our workout.
AMRAP x 14 MINS
10 Box Jumps
100m DB/KB Cross Body Carry*
10 Russian Swings
*One kettlebell/dumbbell held in front rack and the other KB/DB will be held overhead.
Crossfit – Press Deload + Press Pull EMOM
You guessed it. We’ve got more shoulders coming at you! Today’s 20 minute EMOM will tax the shoulders and the lungs. Athletes will get the opportunity to thoroughly enjoy high volume push press, max rower cals, and double-unders.
Every 3:00 for 5 Sets
10/8 Cal Row
30 Russian Twists
20 Alt. Dumbbell Lunges
Crossfit – Backside Blitz
We’ve got running and tons of air squats on day 5. Our task oriented workout gives athletes a chunk of work to complete inside of an 18 minute time cap. Running isn’t everyone’s bread and butter, so scale those distances if needed!
Teams of 2 will have 18:00 to Complete
140 Wall Balls
140 Cal Bike/Row
140 Alt. Dumbbell Snatches
Crossfit/ Level 2 – Jacob’s Ladder
We’ll be climbing an ascending rep ladder of decreasing barbell weights in today’s workout. Some of the workout movements include hang power cleans and bike calories. Our workout begins slow and becomes progressively harder as grip fatigue sets in. Hang in there!
Level 2’s workout will have an added overhead strength component of 3 sets of 5 overhead squats.
AMRAP x 8 MIN