Vigor Week 10 (Transition)
Monday 10/3/22
A. Syrax
For time:
- 800m Run
- 80 Air Squats
- 60 RKBS 53/35
- 40 TTB
- 400m Run
- 50 Wall Balls 20/14#
- 100 ft KB OHWL
- 150 Double Unders - 800m Run
Congratulations to everyone who PR’d last week! We have a new cycle starting next week, so this week we get to have a little fun with some new movements and a different set up to the week. We will be starting off with a long chipper that has over a mile of Running. We have to get in the last few weeks of Running before it gets too cold outside!
Tuesday 10/4/22
A. Push Jerk
Every 2 minutes for 6 sets:
- 5 reps @ 50-60%
B. Caraxes
For time:
30-20-10
- Echo Bike cals
- Deadlift 155/105#
- Pull-ups
Nothing crazy for Tuesday, just some Push Jerks and a classic CrossFit triplet! We have worked on these three movements quite a bit this cycle, so show off the improved speed and technique. Let’s see how comfortable Deadlifts feel under fatigue too.
Wednesday 10/5/22
A. Back Squat
Every 2 minutes for 6 sets:
- 3 reps @ 60-70%
B. Seasmoke
12 minute AMRAP:
10 Power Snatch 75/55#
10 OHS
10 HSPU
Who was expecting a 20 rep Back Squat again? We decided to be nice and do only 18 total over 6 sets! We will be waking up the legs with moderate weighted Back Squats. For our metcon, we are working our shoulders with every movement Overhead. The weight should be light enough to do unbroken sets. You may have to turn sideways to clear the door after this one!
Thursday 10/6/22
Olympic Weightlifting
A. Clean & Split Jerk
6 sets:
- 3 Cleans + 1 Split Jerk
@ 60-70% of 3RM
*rest 5-10s after each Clean
**rest 90-120s after each set
B. Jerk Dip
5 sets:
- 3 Jerk Dips with 2s pause at the bottom of the dip
@ 80-100% of 3RM
*rest 60-90s after each set
C. Structural
4 rounds of:
- 5/side Single Arm Dumbbell Jerk Balance
- 12-15 Banded Hamstring Curl
- 12-15 Anterior Tib Raises
- 30-45s Banded Spanish Squat Hold
We were so impressed by everyone’s 3RM’s last week! It’s great to see the strength and technique carry through even when we haven’t been working specifically on those movements. We’ll be working on Clean technique as well as a full Clean and Jerk under fatigue this day. When the weight gets heavy, does starting the Jerk feel like it keeps pulling you down? The Jerk dip will help work on on that strength to hold the weight and drive it back up.
Friday 10/7/22
A. Meleys
32 min EMOM:
Min 1 - 12/10 cal Row
Min 2 - 2-3 BMU
Min 3 - 12/10 Echo Bike cals
Min 4 - 12 GHD Sit-ups
B. Cool Down
400m Walk with friends
We have another longer WOD for Friday that gives you a chance to practice some high level gymnastics under fatigue. If you haven’t unlocked Bar Muscle Ups yet, work on any Bar or Ring gymnastics that you have. Be carful on those GHD Sit ups if you haven’t done them in a while, feel free to scale the reps or switch to Sit-ups or V-ups.
Saturday 10/8/22
A. Vermax
In Teams Of Two:
30 Minute AMRAP:
50 Power Clean and Jerks 115/80#
50 Ring Dips
50 Front Squats 115/80
50 Burpee Box Get Over 40"
*Split reps as you see fit
Olympic Weightlifting
A. Snatch From the Blocks
5 sets from the blocks starting just below the knee:
- 1 Snatch + 1 Overhead Squat x 3
@ 60-70% of 3RM
*rest 90-120s after each set
B. Snatch Pulls
5 sets of:
- 3 Snatch Pulls From the Blocks @ 80-100% of 3RM
*Rest 60-90s after each set
C.Box Jump
4 sets:
Build to a max height Seated Box Jump
*rest as needed
D. Structural
4 rounds for quality:
- 4-5 Broad Jump
- 30-45s Sorenson Hold
- 8-10/side Single Leg Weighted Glute Bridge
- 15-20s/side Single-arm Ring Plank
Sunday 10/9/22
Endurance Classes
Feast Members, please check SugarWOD for this week’s Endurance Programming.
Rest Day. Get out and enjoy life!