Game Day Week 7

The CrossFit Open is just around the corner. The opportunity to benchmark yourself against the global CrossFit community is just too good to pass up. That’s why we encourage everyone to participate. It’s not necessarily about where your skills, strength, and fitness are today; but where you’ll be next year and the year after. You need a data set to know, so grab the opportunity to set your baseline.
- Head Coach Tony B.

Monday 10/28/19:

A. Push Press:
10-8-6-4-2

*Moderate loading for all sets

B. 3 Rounds Each for Time:
25 Wall Balls 20/14
25 AB Mat Sit Ups
25 Single Arm DB S2OH 50/35
*Rest 90s between rounds

Competitive CrossFit:
10 Sets:
500m Row
*Rest 90s between sets & 4 minutes between sets 5&6.
*Row @ the same pace as last week.

Today we aim to keep the bar moving quickly. We see a descending rep scheme so our goal is to increase from set to set. However, we want to be sure the bar moves quickly and there are no “sticky” reps. Focus on the bar finding the front rack during each rep. Those athletes that are more comfortable with the Push Press today is a great opportunity to work on cycling reps and dialing in movement patterns for speed.

During our intervals the goal is to stay consistent. If you think you will have to break the last set due to fatigue, then we should be doing the same in the first set. Aside from being consistent and intentional with our reps we also want to move quickly through transitions. Keep your working area small and be aware of your plan as you move from one movement to the next.

Tuesday 10/29/19

A. Gymnastic Skill:
For Quality in a 10 Minute Window:
Accumulate 15 Ring or Bar Muscle Ups

B. 2 Rounds for Time:
1500m Row
50 Box Step Ups 24/20
35 Plate Ground to Overhead 45/25

Building on last weeks gymnastic skill work this week we aim to apply those concepts into a bit of volume. Our goal is to accumulate quality reps, wether that be through a series of drills creating a cohesive rep or through complete repetitions.. Reference the drills we used in class last week and look to build upon them. In some cases, even athletes that have complete Muscle Ups could benefit more today by breaking down the movement vs. “grinding” through complete Muscle Ups.

Todays conditioning should be completed at a consistent pace. Focus more on how you’re moving vs. how fast. Dial in your row technique, find balance in single leg work or take the time to focus on proper hinging mechanics. Our goal is to never stop moving, move at a pace that allows work to be complete consistently form start to finish.

Wednesday 10/30/19

A. Back Squat
3-3-3-3-3
*Start loading around 70% of 1RM

B. For Time:
15-12-9
Snatch 95/65
50-50-50
Double-Unders

Competitive CrossFit:
20 Minute EMOM:
Minute 1: 6 S2OH 155/105
Minute 2: 12 TTB
Minute 3: 14 Alt Pistols
Minute 4: 12-15 Cal Row

Today we see another touch of strength with the Back Squat. Our legs should be feeling recovered (finally) from 20.3 so look to move some weight. Start your first working set around 70% with the intention of finishing close to, or just above 90%. That being said, we should NOT be missing any reps today. If we are still feeling sluggish from last weeks test take this as an opportunity to flush the legs. Keep it at or around 70% and build in a tempo if you see fit.

Can you control these two demanding skill under fatigue? Moving too fast today will come back to bite you. Some of us may be able to attack this from the start, we only recommend that if you are very confident in these two skills. Under fatigue the game can change quickly, sloppy reps will be detrimental as time continues. Your shoulders will quickly feel the collection of fatigue between these movements and those that start off at a more controlled clip will likely reap the benifits in later rounds.

Thursday 10/31/19 - Olympic Weightlifting

A. 8 Sets @ 45-55%:
1 Clean High Pull
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

B. Overhead Squat:
3-3-3-3-3
*Build to a tough 3 for the day

Structural:
3-5 Rounds for Quality:
150FT Suitcase Walk (R)
15 GHD Hip Extensions
150FT Suitcase Walk (L)
15 Strict TTB

Optional Cardio Flush:
18 Minute AMRAP:
2000m Row
3000m Air Bike
Max Cal Ski in Remaining Time
*Rest 3 Minutes

18 Minute AMRAP:
2000m Ski
3000m Air Bike
Max Cal Row in Remaining Time