Monday 9/23/19

Welcome to Pump-Town. We start this week off with the “Show Muscle"s”. On the bench choose a load that is challenging yet allows you to move through all 5 reps with consistency. Our goal is to increase loading each round but we also intend for each set to be heavy. Honor the designated rest periods between movements as the goal is to NOT allow a “full recovery” from one movement to the next.

Now it’s time for the “Go Muscles.” This week we see a moderately heavy barbell mixed with the high skill demand of the Hand Stand Push Up. The goal is to maintain quick and concise singles on the bar work while attacking the HSPU in small controlled sets. Sure we may be able to rattle off 10-15 unbroken fresh but the time between sets of HSPU is much shorter than you will anticipate. Pace is key - control the tempo and don’t get lost in transitions.

A1. Bench Press:
5-5-5-5-5
*Rest 30s

A2. Strict Pull Ups:
5 Sets: AMRAP
*Rest 90s

B. Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
185/125
Etc., adding 3 reps to the handstand push-up each round,
and 3 reps to the clean every 3 rounds.

Competitive CrossFit:
12 Sets:
500m Row
*Rest 90s & Rest 4:00 between sets 6 and 7
*Row Pace: 2s Faster than 9/16/19

Tuesday 9/24/19

We all know abs are made in the kitchen, but we are trying to help. Approach todays EMOM with intention. Virtuosity is the goal today - pick one of the movements to focus on mastering and let the other two fall into place naturally. If you need to adjust reps up or down, touch base with your coach, and he or she can guide you in the right direction. Do NOT sacrifice movement for repetition today.

This AMRAP should be approached as a “steady state” type of piece. Choose a load on the dumbbells that allows you to work for all 18 minutes with the same set break down. Mindset and movement are the keys to today’s longer conditioning.

A. 12 Minute EMOM:
Minute 1: 20-35s Hanging L Sit Hold
Minute 2: 13/9 Cal Air Bike
Minute 3: 25 Air Squats

B. 18 Minute AMRAP:
9 Dumbbell Front Squats
300m Run
12 Dumbbell Box Step Ups
300m Row
15 Dumbbell Deadlifts
50/35

Wednesday 9/25/19

The Overhead Squat is one of the most demanding technical movements. More often than not slowing our reps down will yield a higher success rate. Our goal is to finish with a technically sound but heavy single for the day. Your coach will spend ample time getting your shoulders and upper back ready so be prepared to attack the barbell during todays strength portion.

This piece may bait a lot of us out of the gate but those who are wise in their set management will likely be rewarded in the last two rounds. Ride the line of control and chaos and remember that this is training: we should be learning about ourselves each day we are in the gym.

A. Overhead Squat:
5-4-3-2-1
*Build across each set

B. 5 Rounds for Time:
12 Toes to Bar
8 Power Snatch 75/55

Competitive CrossFit:
20 Minute EMOM:
Minute 1: 1-3 Snatch @80%+
Minute 2: 10-15 Cal Ski
Minute 3: 3-6 BMU
Minute 4: 10-15 Row

Thursday 9/26/19

Optional Cardio Flush / Structural:
10 Sets:
2:30 Bike @ Consistent Effort
30s Rest

*Move at a pace that is steady - the goal is to break a sweat but at no time should we lose control of our pacing.

Olympic Weightlifting:
A. Back Squat:
Build to 90% of 1RM
Then….
3x3@85%+

B. Power Clean + Hang Power Clean + Push Jerk
8 Sets:
1 Power Clean + 1 Hang Power Clean + 3 Push Jerks

Structural:
A. 3-5 Rounds for Quality:
100FT Cross-Walk
18 Cal Ski
100FT Farmer Walk
18 GHD Hip Extensions

Friday 9/27/19

Week two of game day and we see another nasty open workout. I’m sure some of you remember this one; we sure do. Transitions are the name of the game today. The thrusters and rope need to be attacked all the way through. Choose a load in which you plan to go unbroken for as long as you can, and let that lead to the consistency of the rope. Those of us looking to score will need to move with intention from round to round.

A. 10 Rounds for Time:
9 Thrusters 95/65
35 Double-Unders

Competitive CrossFit:
5x3 Back Squat @ 77.5%+

Saturday 9/28/19

Run for your life….or to the barbell, depending on what type of athlete you are. Be cautious of your pace on the first mile as your legs could be more fatigued than expected moving into 50 reps of Squat Cleans. We recommend alternating reps with your partner today in order to move at a consistent pace for the entire duration of the workout.

IF you have something left in the tank bring it home with force. The goal is that our second mile is faster than the first.

A. For Time in Teams of Two:
1 Mile Run
30 Squat Cleans 135/95
20 Squat Cleans 155/105
10 Squat Cleans 185/125
1 Mile Run

*RX+:
165/125
205/145
245/165

Sunday 9/29/19

Rest Day - Get out and enjoy life.

Game Day Week 2