Workout of the Day

Fitness

A. Movement Prep
2 sets: 10 Overhead Squats, 20 second Hang
Clean & Jerk Warm-Up

B. Clean & Jerk, build to today’s heavy single in 20 minutes

C. AMRAP in 10 minutes: 
2 Clean & Jerks (115/75lbS)
2 Pull-Ups
4 Clean & Jerks
4 Pull-Ups
6 Clean & Jerks
6 Pull-Ups
Etc…

 

Performance

A. Movement Prep
2 sets of: 10 Overhead Squat, 20 second Hang
Bar Warm-Up: 5 High-Hang Clean/5 Hang Clean/5 Front Squats/5 Push Press/5 Push Jerk/5 Footwork Drills/5 Split Jerks

B. Clean & Jerk, take 15 minutes to build to today’s single

C. Fitness WOD

D. Front Squat @ 40X1, 4 sets of 2 reps; rest 3+ minutes
*During rest, perform 3-5 Challenging Strict Pull-Ups

 

Competition

A. Back Squat @ 31X1, 4 sets of 3 reps @ 60%; rest exactly 3 minutes
*During rest, perform a 30 second HS Hold

B. Every minute, on the minute, for 10 minutes:
1 High-Hang Snatch + 1 Snatch + 1 Snatch Balance (pause in bottom) @ 50-60%

C. Every minute, on the minute, for 10 minutes:
1 Hang Clean + 1 Clean + 2 Jerks @ 50-60%

D. Every minute, on the minute, for 15 minutes:
Minute 1 – 50 second Assault Bike (moderate)
Minute 2 – 50 seconds of No-Jump Burpees (moderate)
Minute 3 – 50 unbroken Double-Unders
*This should get you breathing, but should not be overly fatiguing. You should be able to maintain the same pace for each exercise the entire workout. 

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Jumps + Glute Activation

B. Snatch Practice, 20 minutes
2 Pulls from Hang + 1 Hang Snatch

C. Clean Practice, 20 minutes
1 Pull from High-Hang + 1 High-Hang Clean

D. Front Squat
1 x 4 @ 55%
1 x 3 @ 65%
1 x 2 @ 75%
2 x 2 @ 85%

E. Accessories
1) Seated Jumps, 4 x 5
2) RDL, 4 x 5
3) 4-Point Plank Hold, 4 sets

 

Strong is Beautiful

Article: http://www.theguardian.com/lifeandstyle/2015/dec/06/crossfit-weightlifting-strong-is-beautiful

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