Open Season Week 5
Monday 02/19/24
B. ‘Sparkle’
From 0:00-5:00
- 40/30 Calories Machine Of choice
From 5:00-10:00
- 40 Thrusters 95/65#
From 10:00-15:00
- 40 Bar Facing Burpees
A. Back Squat -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 60-65%
We are starting this week by accumulating Back Squat volume at moderate intensity. 60-65% should feel doable and allow you to move with seamless form. We will increase percentage work on Back Squats the next few weeks.
‘Sparkle’ is going to test both our cardiovascular and muscular endurance as well as our mental toughness. The goal for each 5 minute chunk is to increase your speed and intensity as you progress through the work. Push the effort knowing that you get to rest the remainder of the 5 minutes!
Tuesday 02/20/24
A. Strict Gymnastics -
5 Sets For Quality:
- 5 Strict Pull-Ups
- 5 Strict Dips
B. ‘Burn’
4 Sets Of..
AMRAP 2:
- 20 V-Ups
- Max Double Unders Remaining Time
*Rest 90 Seconds Between Sets
We are throwing in some Strict Gymnastics this week in order to build on our groundwork for more advanced gymnastics movements.
‘Burn’ is designed to build our core strength and endurance as well as our stamina on double unders! Find a sustainable rhythm for your V-ups each round. Aim to keep your legs straight and toes pointed. Transition quickly from the V-ups to the double unders to maximize the time available for them! Aim for smooth and consistent jumps, minimizing breaks to accumulate as many reps as possible.
Wednesday 02/21/24
B. ‘Flash’ -
12-9-6-3 Reps Of:
- Power Snatch 115/75#
- SHSPU
A. Hang Snatch -
Every 2 Minutes x 8 Sets:
Sets 1-2: 3 Reps @ 60-65%
Sets 3-4: 2 Reps @ 65-70%
Sets 5-6: 2 Reps @ 70-75%
Sets 7-8: 2 Reps @ 75-80%
Today we are practicing pulling from the Hang Position. We will start with lighter weights that gradually increase over 8 sets. The lighter sets will give us an opportunity to engrain proper form, while the heavier sets will challenge us to maintain technique under greater loads.
‘Flash’ is intended to be a quick workout that involves a lot of power output between the Power Snatches and Strict Handstand Push-ups. This MetCon is going to be a shoulder BURNER! Plan to break up the SHSPU from the start in order to prevent burning out. Quick small sets are your friend on this workout, try to be strategic with your breaks and save a push for the rounds of 6 and 3!
Thursday 02/22/24
A. Split Jerk -
Every 2 Minutes x 6 Sets:
- Pause Split Jerk x 4 Reps @ 50%
B. Power Clean Complex
Every 2 Minutes x 6 Sets:
- 2 Clean Pulls + 1 Power Clean + 1 Hang Power Clean @ 75-80%
Today’s Split Jerks are lighter in order to hone in our footwork. The pause will force us focus on specific aspects of technique, such as foot positioning, balance, and stability in the split position.
This week our complex begins with 2 Clean Pulls in order to help reinforce the correct bar path. Work to carry over that same bar path and extension to your Power Clean and Hang Power Clean. Finishing with the Hang Power Clean will force us to be aggressive with our extension and work on being quick to our receiving position.
Friday 02/23/24
A. ‘Illuminate’ -
AMRAP 20:
- 20/15 Calories Machine Of Choice
- 20 Wallballs 20/14#
- 8 TTB
- 12 Alternating Pistol Squats
- 4 BMU
We are not repeating a CrossFit Open Workout this week but instead tackling a long 20-Minute AMRAP.
The length, intensity and combination of movements in this workout will keep our heart rate elevated throughout the 20 minutes. Given the duration, pacing is crucial on this one! Aim to pace each movement and prioritize quicker transitions between movements today. Be prepared for your legs to burn and try not to waste too much time waiting to hop on the rig for the gymnastics since the TTB and BMU rep scheme is relatively low.
Saturday 02/24/24
Partner WOD
‘Gleam’ -
5 RFT With A Parter:
- 20 Power Cleans 135/95#
- 40 Push-Ups
- 60 Double Unders
+
Buy Out:
- 100 Ab Mat Sit Ups
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Muscle Snatch
EMOM 4
- Muscle Snatch x 3 @ 45-50%
B. Hang Snatch High Pull + Hang Power Snatch
Every 90 Seconds x 6 Sets:
- 2+2 @ 55-60%
C. Snatch Balance -
EMOM 8:
- Snatch Balance x 3 Reps @ 50%
This week we are continuing to work on key components of the Snatch. Focus on your turnover speed with the Muscle Snatches. Pay attention to the bar path and timing on your Hang Snatch High Pulls and aim to mimic the same technique on your Hang Power Snatches. The goal today is to refine technique, not worry about weight on the bar! We are continuing to work on speed under the bar with some lighter Snatch Balances today. The higher volume of repetitions at a lighter weight helps engrain proper technique and motor patterns, leading to smoother and more efficient lifts as well as building our confidence.
Sunday 02/25/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong