Gas Pedal Week 1
Monday 12/28/20
A. Back Squat:
Build to a Tough Single in 20 Minutes
B. Open Prep Capacity:
2 Rounds - Each for Time:
30 Alt DB Snatch 50/35
20 Bar Facing Burpees
*Rest 2:00 between rounds
This week starts our new cycle, “Gas Pedal,” and you should feel just like we’re stepping on it. This will be a roar into the 2021 CrossFit Open, with a program designed for us to increase our capacity in the movements we know are coming up. The Open has historically covered a lot of the same movements, so we can take an educated guess at what to train. In addition to our capacity work we will see touches of strength work from week to week. This week we somewhat carry on from our last Olympic Block and give our back squat a go.
Two separate scores, so don’t game either of them! Our goal is to come out hot and try to hang on. That being said, efficiency in the burpee is very important. Work on finding a way to transfer the dumbbell from hand to hand that allows you stay in control of your breathing while also pushing you deep into—if not through—the full set of 30 on each round. Head down and get after this one.
Tuesday 12/29/20
A. 4 Rounds @85% Effort:
50-75 Double Unders
25 Cal Row
5 Wall Walks
B. Skill Finisher:
3 Rounds for Quality:
1-3 Ring Muscle Ups
4-6 Ring Dips
15-20 GHD Sit Ups
Another Tuesday and another flush day. Again, take this piece at your 85% effort for the day. That means, keep the heart rate under control, focus on quality movement patterns and use this as an opportunity to get better at the simple things… aka rowing. We should be in control during the entire workout and never have a moment where we are gasping for air or hitting muscle fatigue.
Wednesday 12/30/20
A. 10 Minute EMOM:
Minute 1: 30 Air Squats
Minute 2: 5 TNG Power Cleans
B. For Time:
15-12-9
Deadlift 315/205
Strict HSPU
Endurance WOD Wednesday:
”Rowing Roulette”
Write down numbers between 300-1700 on 10 pieces of paper and fold each one
Put folded pieces of paper in bowl/hat
Draw a number
Row that number
Rest 1 minute after you row
Repeat till all 10 pieces of paper are drawn
If you come to 6:30pm on Wednesday, each athlete will write one number till we have 10 numbers. Then an athlete will pick one and the group row that number. First done picks the next number and lets everyone know.
This week’s EMOM will feel quick. The 30 Air Squats will take nearly the entire minute, so barbell efficiency will need to be on point. The goal is to increase loading across each round while still staying unbroken for each set of Power Cleans.
Following our EMOM we see that oh so common combination of Hand Stand work and Deadlift, and this week, the Deadlifts are heavy! Plan to attack each set of deadlifts in 3 sets. That being said, if we need to scale this workout up or down to achieve the stimulus, by all means do so.
Thursday 12/31/20
A. Snatch:
1x3@65%
1x3@70%
1x2@75%
1x2@80%
1x1@85%
1x1@90%
B. Clean and Jerk:
2x3@70%
2x2@75%
2x2@80%
Structural:
3 Rounds for Quality:
200FT Single Arm KB Farmer Walk
15 Goblet Cossack Squats
10 KB RDLs
This week’s percentages mirror last week’s, which gives us the opportunity to get heavier in the Snatch while we hit some maintenance work on the Clean and Jerk. Practice makes perfect. Take every rep with intention and aim to really work on cleaning up any weaknesses in technique today!
Friday 1/1/21
A. Feast Total 2.0:
On a Running Clock:
0:00-15:00
Establish 1RM Strict Press
15:00-30:00
Establish 1RM Bench Press
30:00-50:00
Establish 1RM Front Squat
Another start to a new year and another chance to set some benchmarks for ourselves as far as our absolute strength. If you remember last year, we had a version with a bit more technicality. This year the absolute beasts will have a chance to show off their strength. With the running clock style of this total you will need to go in with a plan and execute, but also be ready to audible quickly if something doesn’t go as planned.
At the end of the day, make this fun. Get in, lift some weights, nand throw down with your buddies.
Saturday 1/2/21
For Time in Teams of Two:
2500m Row
Then…
5 Rounds:
30 Wall Balls 20/14
16 Bar Facing Burpees
Then…
5 Rounds:
50 Double Unders
16 American Swings 32/24
Split the work any way you see fit - time is called when both couplets are complete.
Sunday 1/3/21
Rest Day - Get out and enjoy life.