Friday Oct 11
BUILD
PURPOSE:
1 RM Testing week on our compound lifts. The end of our cycle where we test our lifts to have greater awareness of our percentages in the future. Make note of your numbers . Plenty of accessory work and functional hypertrophy token our bodies in prime shape!
WARMUP:
Upper Body Mobility
3 x ( 10 x Barbell Only Z Press + 10 Plate G2O + 15 x Bent Over Later Raise)
STRENGTH:
Strict Press
Baseball numbers off 90% except 1 RM Attempts
Perform 3-4 Warm Up Sets to reach 75%
Then
75% x 5
85% x 3
Then 3 x 1RM Attempts to establish 1 RM
MAIN EVENT
The 20 Shred.
5 rds. 20 Min TC
20 x Barbell Push Press ( Light and unbroken on first set)
20 x Inverted Row or Ring Row ( bodyweight). Advanced- feet at parallel )
20 x Lateral Raise ( light)
20 Renegade Row ( No Push UP, 20 total, focus on lat squeeze)
TRAIN
PURPOSE:
First week of the challenge. We are going to go back to our roots with TRAIN: Conditioning. Expect these next 5 weeks to be working longer endurance training specifically targeting FAT LOSS!
WARMUP:
10 Samson Lunges
20 Cow Grazers
5 Inchworm + Push up + Spiderman
:30 Quad + :30 Pigeon
+ 50 High Knees
MAIN EVENT:
Partner WORKOUT “100’s”
100 DB Thruster
100 DB Snatch (25/each Arm)
100 Calorie Cardio (Or 1000M RUN)
100 Partner Med Ball Sit-ups
100 KB Squat Cleans
100 Calorie Cardio (Or 1000M RUN)
100 Burpees
100 Partner plank hand claps
COMPETE
PURPOSE
Tomorrow we’ll test 20.1, the first workout from the coming season’s CrossFit Games, so today we’ll prepare with a “shake-out” session.
WARM UP
With a partner, alternating minutes for 10 min (5 Rounds):
Odd Min: 15/12 Cal Row
Even Min: 10 Burpee
Then, 10 min of Coach’s choice of shoulder and upper-back mobility to prep for tomorrow.
MAIN EVENT
”Pre-Game”
3 Rounds Not For Time:
2 Minute Bike
3 Strict pull-ups
6 Push-ups
9 Kettlebell Swing (53/35)
12 Air Squat
15 Ab-mat sit-up
Directly into…
3 Rounds Not For Time:
200 Meter Run
3 Hang Power Clean (95/65)
3 Front Squat (95/65)
3 Push Jerk (95/65)
LAUNCH
Week 2/4 of 5x5 with Tempo Work. 5-2-1-1 Working Time under tension and the ability to stabilize in the bottom position of a movement.
WARM UP:
Partner 1 - Bike
Partner 2 - 2 Min Bench Backbend - Snow Angels
3 Rounds
10 DB Pec Flys (light)
10 Standing DB External Rotation (heavier)
5 Tempo Plyo Push Ups
STRENGTH:
5x5 with 5-2-1-1 Tempo
Bench Press
*10cal Bike Btwn
CONDITIONING:
4 Rounds
10 Incline Bicep Curls
10/10 1 Arm DB Incline Bench Press
10cal Ski
LIFT
Hang Power Clean (mid-thigh) + Push Press (% of PP) – 70% x 1+3, 75% x 1+3, 80% x 1+3 x 2
Hang Snatch ( mid-thigh) 70% x 2, 75% x2, 80%x2 (re-set each lift!)
Front Squat – 70% x 3, 75% x 3 x 3