Persist Week 3
Monday 5/20/24
B. ‘I’ll Be Back.’
8 Sets With A Partner (4 Each):
- 45 Double Unders
- 20 KB Goblet Reverse Lunges 53/35#
- 30 Double Unders
*Partners Alternate Complete Rounds
A. Deadlift -
Every 2 Minutes x 5 Sets:
Set 1 - 10 reps at 60%
Set 2 - 8 reps at 65%
Set 3 - 6 reps at 70%
Set 4 - 4 reps at 75%
Set 5 - 3 reps at 80%
*PERCENT BASED OFF OF 3RM
Last week, we tested our 3RM Deadlift, and now we'll be incorporating percentage-based work for the next six weeks, allowing us to refine our form and build confidence in our Deadlifts. Building a strong posterior chain is essential both inside and outside of the gym.
In today's workout, 'I’ll Be Back', we'll be alternating complete sets with a partner. It's important to maximize intensity during your sets, as you'll have the opportunity to rest while your partner works. Strive for unbroken sets on the Double Unders and maintain a steady pace through the Reverse Lunges, prioritizing quality reps over speed.
Tuesday 5/21/24
Today’s EMOM offers a balanced blend of upper body strength and cardiovascular conditioning. With alternating sets of Shoulder Press and Bent Over Rows, athletes can target key upper body muscles while the calorie Echo Bike intervals provide an intense cardiovascular challenge.
Additionally, the core cool down targets core strength and stability with a variety of exercises.
A. ‘To Infinity And Beyond!’ -
EMOM x 16:
Min 1 - 10 Dumbbell Shoulder Press 50/35#
Min 2 - 15/12 Calorie Echo Bike
Min 3 - 10 Dumbbell Bent Over Rows 50/35#
Min 4 - Rest
B. Core Cool Down -
3 Sets Of:
- 20 Russian Twists (20/14# MedBall)
- 15 V-Ups
- 10 Hanging Leg Raises
- 1 Minute Plank
Wednesday 5/22/24
On Wednesdays, we focus on endurance! Aim to complete each set in a consistent amount of time. Plan your run pace to transition right into the Clean and Jerks. Break up movements strategically to maintain continuous movement. Keep a steady pace during Burpees to quickly transition to Wallballs afterward. Longer rest periods between sets should help us sustain intensity throughout all four sets.
A. ‘Houston, We Have A Problem.’ -
Every 10 Minutes x 4 Sets:
- 400m Run
- 10 Power Clean + Jerks 135/95#
- 15 Bar Facing Burpees
- 20 Wallballs 20/14#
Thursday 5/23/24
A. Tempo Front Squat -
Every 2 Minutes x 7 Sets:
- 2 Reps @32X1 @ 70-75%
B. Speed Clean Deadlift -
EMOM x 8:
- 3 Clean Deadlifts @ 60-65%
B. Accessories
3 Sets Of:
- Barbell Hip Thrust x 10 Reps
- Bearhug Sandbag Carry x 100'
- KB Plank Pull Throughs x 20 Alternating Reps
This marks our final week of Tempo Front Squats, and it's our heaviest yet. In the upcoming week, we'll shift gears to max rep sets of Front Squats. We are taking a break from heavy Clean Deadlifts to prioritize speed work, honing in on maintaining form during faster lifts from the floor. Speed and power are crucial components of Olympic weightlifting, and practicing these aspects helps us improve explosiveness and efficiency in our lifts.
Friday 5/24/24
A. 4 Sets Of -
- Strict Pull-Up x 3-5 Reps @32X2
- Bent Over Barbell Row x 8-10 Reps @ Moderate Weight
B. ‘You Talkin’ To Me?’
For Time:
- 21 Calorie Machine Of Choice
- 15 Power Snatches 95/65#
- 9 Wall Walks
- 15 Power Snatches 95/65#
- 21 Calorie Machine Of Choice
Class will begin with upper body strength exercises to enhance our strict pulling ability.
‘You Talkin’ To Me?’ is going to to be over before you know it. Pick a threshold pace— think as fast as you can go without slowing down. Be sure to save a final push for the last set of calories. Aim for efficient reps with sound technique on the Power Snatches and Wall Walks. Slow is smooth and smooth is FAST!
Saturday 5/25/24
‘MURPH’
For Time:
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
"MURPH" is a famous CrossFit workout named in memory of Lieutenant Michael P. Murphy, a United States Navy SEAL who was killed in action in Afghanistan in 2005. The workout was one of Lieutenant Murphy's favorites, and it has since become a traditional Memorial Day workout in the CrossFit community. Let's approach this workout with gratitude, giving our all without complaint, and ensuring each rep is performed with the utmost integrity, honoring the legacy of those who have risked everything for others. Stick around to cheer for others and enjoy some food / drinks at the gym afterwards.
Sunday 5/26/24
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong