Sport: Friday, July 30th, 2021
Macro – Extended Conditioning Emphasis – Week 9 of 12
Micro – Running Emphasis – Week 1 of 4
WOD:
1) 0:00 – 20:00 – Class Review and Warm-up:
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A – Review of Programming and Class Flow
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B – Warm-up – 6 minute AMRAP:
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3 Squat-Stand-Squat-Stand
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10 Band Pull-Aparts
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10 High Anchor Banded Face Pulls
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100m Run
-
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C – Movement specific review/instruction – Thruster
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D – Athlete setup for first working set
The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.
2a) 20:00 – 28:00 – Every 2:00 x 4 sets:
5 Strict Chin-ups
+
8/side Single Arm Dumbbell Row
Use assistance/add loading to the Chin-up as deemed fit. Use a difficult weight for the Row, but something that you can maintain for the 4 sets. Keep the row strict and controlled, performing all reps on 1 side before switching to the other.
2b) 28:00 – 36:00 – Every 2:00 x 4 sets:
5 Bent Over Rows
+
8/side Single Arm Kettlebell Upright Rows
For the Upright Row focus on positioning first, loading second, start light as needed. For the Bent Over Rows start at a moderate load and build each set as deemed fit.
2c) 36:00 – 44:00 – Every 2:00 x 4 sets: 12 Back Squats @ 55-65%
Loading should be moderate, not overly hard, we are looking for some basic volume work here. Build loading through the sets in small jumps or just pick a fixed weight and hit it for all 4 sets. Use this as an opportunity to focus on hitting a bunch of really clean reps.
2d) 48:00 – 60:00 – 3 rounds AQAP:
400m Run
15 Thrusters 95/65
15 Toes-to-bar
Scale as needed.
Accessory:
3) Monostructural Conditioning – Bike Erg: 30-60 minutes @ Zone 2
Conversational pace. You choose the time.
4) Gymnastics – Muscle-up: “X” Reps Every 1:00 x 10 sets
You pick the reps, something you can maintain unbroken. If you don’t have a Muscle-up work on an assisted version.
5) Trunk – Hollow Hold: Accumulate 3-5 minutes
Keep track of time and attempts to complete.
6) Accessory – Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Load as deemed fit.
7) Pre-Hab – 3 sets of:
5 Reps/Movement CrossOver Symmetry
100-200ft Duck Walk
For quality, not for time.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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