CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Back Squat:
6 x 2 @ 86% of 1 RM

AMRAP 13 Minutes:
3 Deadlift (AHAP)
5 Wall Balls (12′)
7/5 Bike Calories

Today’s percentage for the back squats should feel really strong for you coming off of last week. For most of you this will mirror what we talked about earlier in the week in that you probably surpassed today’s percentage for your heavy triple. With this being the start of the final third of the cycle you should feel like you could very easily hit your previous max. This is mentioned because last week is when we typically end a cycle, but to have the extra 6 weeks of heavy doubles and singles should help out that much much. It’s typically right at the end of a 12 week cycle when you start to really feel strong and wish it could extend a week or two longer. Now you have that wish. So, over the next 6 weeks push yourself to produce the highest quality squats possible so you’re improving range of motion in unison with raw strength.

Almost identical to this past Friday, which is intentional. The rep scheme has been flip-flopped with the deadlifts beginning the round and bike ending the round. The combination of the three movements, their individual stimulus, and most importantly, your ability to push the output to a high level will make this really nasty. The other thing is last week was 10 rounds for time (with burpees). The average times hovered around 13-14 minutes, so this is where that similar timeframe comes from. Unfortunately, 5 wall balls will take a shorter time to complete compared to the lateral burpees, so you should be able to get in the neighborhood of 10 rounds today. Like last week, a good heavy prescribed weight for this workout would be 275/183. There is no prescribed weight for the wall ball, just make sure that you can throw it to 12′, or that you are trully treating every rep as a max effort for height. Bike calories can definitely be hard, but you’ll be doing a lot of rounds, coming off the wall balls, and going back to a heavy deadlift, so manage the pace accordingly.

WOD AT HOME
6 Rounds, Each For Time:
1:00 Wall Sit
20 DB Hang Power Cleans (10/arm)
12 HSPU
…rest as needed b/w rounds…

WORKOUT OF THE DAY
Every 9 Minutes, For 36 Minutes:
500 M Row
10 Box Jumps (36/30)
5 Power Snatch (AHAP)
3 Rope Climbs

It has been since never that a workout has been labeled for quality. Guess what, you can still go as hard as you want to, managing each round in the same manner you would if it were labeled “each for time”. Here’s a breakdown with each movement being for quality: 1) row for consistency. All 4 rowing efforts should be within 0:15 – 0:20 of each other. One of the reasons we’re doing this is because we do indeed see this distance at times, and typically the variance in those times is like a minute+. Part of that is because we don’t know how to row efficiently this many times. Today is the day. Pick a manageable pace on your first row, and try not to go any faster or slower by the time stated above. 2) For the box jumps focus on power in jump, quick feet to land and a strong stance to complete the rep. Also, DON’T FALL! 3) The weight of the power snatch is the only thing being recorded. You’ll stay at one weight for each interval. Don’t do the barbell reps for time, perform each set of 5 as if it were a weight lifting set. 4) This is a great workout to practice rope climbing without worrying about how long it’s taking you, or how much time is left on the clock, or the thought that someone is waiting for you to get done, or whatever else may be going through your head. If regular rope climbs are “too easy” for you then you could do legless. Outside of that do 3-5 strict pull-ups either with or without a band.

WOD AT HOME
5 Sets, Not For Time:
30 Flutter Kicks (3 Count)
0:40 Plank Hold on Elbows

8 Sets, Every 2:30 Complete:
In 1 Minute:
40 Double-Unders
Max Rep Burpees
…rest 90 seconds b/w sets…

WORKOUT OF THE DAY
Front Squat:
6 x 2 @ 86% of 1 RM

AMRAP 13 Minutes:
2 Wall Walks
8 TTB
14 Alt. OH DB Stationary Reverse Lunge (AHAP)

Your 86% today should be lighted than what you did this past week for the 3 RM. One of the reasons for the 3 RM at the time we did it was to have it for future reference and to make the first 2-3 weeks of this last 6-week micro cycle feel that much lighter. When we started the cycle the loading was really light and volume was very high, which allowed us to get away with some improper form and bad habits regarding the front rack positioning of the barbell. Now that we are in the thick of it with heavy weight we need to be ultra focused on position. We need a big chest/shoulder position, and tall torso. We want to move down TALL and up TALL. Similar to the bench press, do your best to keep the shoulder blades pulled back. It will assist in keeping you tall.

Today’s workout will be about managing the fatigue in your shoulders. 13 minutes is a long time if you can keep yourself moving, so your focus should be on the quality of each rep. An efficient wall walk begins with a one-legged down dog: get the head between your arms and reach one foot up the wall as far as you can. Get the other foot up, and continue by shimmying up the wall at your shoulders. We rarely think about hand position during gymnastics. A good cue is to show NO palm. Your entire palm should be in contact with the bar. If your plam is exposed you’re losing connection with the Lats which is your pulling muscle for these movements. In doing so you’ll actually give your shoulders relief! For the lunges you’ll alternate arms each round. However, for the 14 reps you’ll alternate which leg you step back with. If it’s easier, you can modify by stepping forward, or bringing the DB down to a rack position. However, lighten the load before incorporating either of these adjustments.

WOD AT HOME
10 x AMRAP 2 Minutes:
8 Russian Twists (any weight)
6 Jumping Lunges (3/leg)
4 Hand-Release Push Ups
…rest 1 minute b/w AMRAPs…

WORKOUT OF THE DAY
Bench Press:
6 x 2 @ 88% of 1 RM

8 Sets:
In 90 Seconds:
200 M Row
Alt. b/w Max Double-Unders and Max 10 M Shuttle Sprints
…rest 90 seconds b/w rounds…

We’re in the last 6 weeks of the cycle so we’ll only see doubles and singles from here on out. With this percentage, today’s loading for the doubles will probably be less than last week’s 3 RM. This was intentional. You should realize that if you’ve been able to make it to enough of the strength days you’re very close to already suprassing your previous 1 RM. So, dial it back a little bit today and get through 6 quality sets of 2. Once you take the bar from the rack: 1) drive your shoulder blades into the bench, 2) THEN push your shoulder blades down towards the top of your glutes, 3) lift your stomach towards the ceiling of the gym, 4) execute the press.

Each set/interval will begin with a 200 M row. After each row you will have a max effort that will alternate between the jump rope and shuttle sprints. How long you will have to accomplish a max rep effort is entirely up to you. It should take no longer than 1 minute. In other words make sure you have at least 30 seconds of FULL work. Try not to row any longer than 50 seconds. Modify the double-unders with single-unders. If you’re not doing shuttle runs you can go for max distance in miles on the echo bike.

WOD AT HOME
5 Rounds For Time:
25 KB Swings (AHAP)
5 Wall Walks
20 Alt. Step-Ups
…rest 1 minute b/w rounds…

WORKOUT OF THE DAY
2 x EMOM 6 Minutes:
Minutes 0-6: 2 Hang Power Snatch (Hip)
Minutes 7-12: 1 Hang Power Snatch (Hip)

5 Rounds For Time:
7 Strict Burpees
10 OHS (75/53)
13/11 Bike Calories
…rest 30 seconds b/w rounds…

The first 6 minutes you’ll perform 2 hang power snatch, and the second 6 minute EMOM you’ll perform 1 hang power snatch. The goal is to build in weight throughout eventually arriving at a heavy single for the day. ALL of the reps will be taken from the hip as a way to work on your extension, shrug and pull under the bar with some speed. The position will force you to sacrifice some weight, which is what all of us SHOULD do from time to time. As you look through the week there are some days, and specific movements that should be focused on quality first. This is one of them. What we’re trying to accomplish from the hip is to drive with the legs, extend the hips, and shrug the shoulders BEFORE we pull with the arms.

Strict burpee: down to a plank, complete a push up, back to your standing position, finish with jump and clap. Modify by doing a regular burpee without the push up. OHS should feel very light. What will make this tough is the volume and the strict burpees before as they will tax the stability of your shoulders. The pace of bike calories is dependent on two factors: 1) your own individual output capacity, and 2) whether or not the other movements are complimentary. In this case they are not as the squats come right before. In this case we need to find a manageable pace for 5 rounds. 30 seconds of trest in a workout like this is literally just a mental break.

WOD AT HOME
5 Rounds, Each For Time:
50 Double-Unders
…then…
5 Rounds:
5 No Jump Burpees
7 Tucks
…rest 3 minutes b/w rounds…

WORKOUT OF THE DAY
For Load:
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean

4 Rounds For Time:
20/15 Row Calories
12 Bench Press (155/103)
6 BMU

This is the first complex we’re seen in a while, and today’s you get a good amount of variety. This complex is for max load, but it has to be while hanging onto the barbell for all three reps. The first two reps should greatly warm up the pull for the final rep so you can catch with your legs as the arms begin to tire. Work on a strong, athletic catch position for both power cleans where he feet don’t land too wide.

You can expect the row to be in the neighborhood of 1-1:15. The combination of bench and gymnastic pull will further fatigue the row, so rely on a strong drive with your legs. Coaches can be the big eye in the sky watching and spotting anyone while others are working out, but make sure the weight you choose to bench is something can without a doubt achieve at least 6 reps on your own before having to repack for rest. If we’re not doing BMU, do either C2B pull-ups or pull-ups in a kipping manner. If you need a band use it, and don’t do anymore than 10 reps per round of the modified movements.

WOD AT HOME
7 Rounds, Each For Time:
20 Weighted Lunges (AHAP)
10 Bent-Over Rows
3 Wall Walks
…rest 2 minutes b/w rounds…

WORKOUT OF THE DAY
5 Rounds, Each For Time:
20 DB Hang Power Snatch (AHAP)(10/arm)
30 Wall Balls (20/14)
40 Tucks
50 Double-Unders
…rest 3 minutes b/w rounds…

Unlike each of the rounds yesterday, each round today is and will be significantly longer. The DB hang power snatch will be done as 10 on a single arm and then 10 on the other. Make sure you can do each set of 10 unbroken. The wall balls will be your biggest challenge. Look to get these done in 3-4 sets per round. You will learn to love wall balls when you make the focus the quality of your squat. A good squat equals a good wall ball. For reference to a tuck watch the video. Video is Rx. To scale this: 1) place hands and heels on ground at the start of each rep, 2) heels on ground and hands at side. Spend right around a minute on each round of dubs.

WOD AT HOME
For Time:
150 Burpees
*Every 2 Minutes perform 25 Double-Unders
**If you have a weight vest wear it
…immediately into…
1 x Max Effort Wall Sit
1 x Max Effort Plank Hold