Week In Preview, October 11th, 2021

“It’s not the load that breaks an individual down. It’s the load they are not prepared for.”

– Tim Gabbett

 


 

Weekly WODs: 

Monday

Crossfit  – Tempo Bench Day + Bikes and Bars
The weights on the bench press should become slightly heavier this week. The weight you are adding should not compromise your technique or the tempo of your lift. After our strength session we’ll move on to our conditioning. We have five rounds of bike calories and toes-to-bar. Our goal for this type of workout is to maintain consistent RPMs on the bike. Athletes should strive to stay around 60-65 RPMs.
Burn – “Shake and Bake” Benchmark

 

5 Rounds For Time
200m Run
10 Devils Press
15:00 CAP

Tuesday

Crossfit  –  Heavy 3-Rep Hang Power Snatch + Lockout or Lookout
Receiving the barbell with soft elbows is undeniably one of the scariest situations a lifter could be faced with when moving a heavy load overhead. We’ll be taking a step back in our progression to really identify the purpose of the punch under the barbell in the snatch. We’ll complete a heavy 3 rep hang snatch after our progressions, and move onto our conditioning. The conditioning for today is not for score and will give athletes and opportunity to work on punching under the bar in the hang snatch under fatigue.  Athletes should also expect to see plate ground to overheads, hand-release push-ups and running.
Burn 
EVERY 3:00 x 4 SETS
200m Run 
20 Hang Power Cleans 20 Push-Ups 
(Score is Time each Set) 

Wednesday

Crossfit – “Purple Cobra”
This Globo Gym Purple Cobra’s inspired workout is a smoke show. It’s the benchmark workout “Annie” with a twist of Russian kettlebell swings. Athletes should prepare for a ladder of Russian Swings, double-unders, and sit-ups.
Burn 
AMRAP x 12 MINUTES 
12/10 Cal. Bike 
12 Alt. DB Renegade Rows
12/10 Cal. Row 
12 Wall Balls  

Thursday

Crossfit – Nacho Average 2K
Ready to spice things up? We’ve got a 2k row buy-in followed by a ladder of alternating kettlebell shoulder to overheads and calories on the bike or rower. You’ll get a tiny amount of rest between the buy in and part two of the workout.
Burn
EMOM x 16 MINUTES 
MIN 1 – 5 Up-Downs + 15 DB  Sumo Deadlifts 
MIN 2 – 5 Up-Downs + 10  DBL DB Snatches 
MIN 3 – 5 Up-Downs + 14  Alt. Front Rack Lunges MIN 4 – :45 MAX Hollow  Hold 

Friday

Crossfit  – Rump Roast
Expect to be feeling the lingering effects of this workout for a few days! We have 3 sets of jumping lunges, up downs over the bar, and shoulder to overheads. You might need to live in couch stretch after this one!
Burn – “Annie” Benchmark

 

FOR TIME 
50-40-30-20-10 
Double-Unders 
Sit-Ups 
-10:00 Hard Cap-

Saturday

 Crossfit
It’s “Cindy” Saturday! Both level 2 and regular Crossfit will perform our favorite bodyweight endurance workout. Expect to see push-ups, pull-ups, and air squats! A great goal for this workout is to attempt to get between 10-15 rounds. If you’re able to EMOM this workout you are an unstoppable force to be reckoned with! Athletes should focus on the long haul during this workout. The pull-ups should remain unbroken, push-ups in no more than 2 sets, and air squats controlled in order to allow the upper body to recover.
Level 2 should expect to do some cleaning!
Burn
PARTNER WORKOUT IN TEAMS OF 2… ON A 14:00 RUNNING CLOCK… P1 COMPLETES… 
400m Run 
WHILE P2 PERFORMS AMRAP  OF… 
20 Air Squats 
15 Russian KBS 
10 Ring Rows 
*Partner 1 is the timer, while  Partner 2 completes  
AMRAP. When P1 returns  from run, partners switch  and P1 picks up where P2  left off. 

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