CrossFit – Mon, Apr 22
CrossFit Chilliwack – CrossFit
General Warm-up (No Measure)
1 set:
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 set:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.
240422 (AMRAP – Rounds and Reps)
– RX –
As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches
– INTERMEDIATE –
As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches
– BEGINNER –
As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches
Stretching (No Measure)
1 set:
1:30 foam roll quads
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
10 double-dumbbell thrusters (35/50 lb)
10 left-arm dumbbell snatches
10 double-dumbbell thrusters
10 right-arm dumbbell snatches
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of May 6th.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
Front Squat (- STRENGTH II –
For load:
Front squat
10-8-8-6-6)
– Welcome to week four in our Strength II front squat cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– STRENGTH III – (4 Rounds for weight)
– STRENGTH III –
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15:00 completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications
Farmers carry | Dumbbell box step-ups
Sandbag hold | Load, dumbbell, or kettlebell front-rack hold
– SKILL I – (AMRAP – Reps)
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 Ski-erg
– Score = Total single-leg squats
– Consistent pacing and reps
– Pick a ski pace that is just faster than a recovery pace. You don’t want to ski so fast that you cause significant fatigue for the single-leg squats. Maintain a consistent pace on the squats, going for 10 reps across all rounds vs. to scoring 20 reps in round one and then dropping off.
– Your midline will be significantly fatigued from the GHD workout. Consider your overall fatigue level when picking a pace for the first few rounds.
Modifications
Single-leg squats | Box or ring-assisted reps
Ski-erg | Row, single-unders
– STAMINA I – (8 Rounds for time)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter runs in under 4:30.
– 400-meter runs in under 2:30.
– Rest with any remaining time on the clock.
– Move at a faster pace than you normally hit and try to sustain for several sets.
– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.
– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.
Modifications
Run | Distance, ski, row, or bike
800-meter run substitutions | 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike
400-meter run substitutions | 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike