Gas Pedal Week 6
Monday 2/1/21
A. 10 Minute EMOM:
1 Power Clean
*Build across 10 Minutes to find a tough single for the day
B. For Time:
1000m Row
60/40 Cal Air Bike
50 Alt DB Snatch 50/35
30 Box Jumps 24/20
20 Bar Muscle Up
Today we get a chance to build to a heavy power clean. The goal is to increase loading each minute until rounds 8,9,10 where we may see some missed reps and need to re-access. If we aren’t feeling 100% today that’s okay—just keep our form really clean. Focus on fast elbows and our footwork. We all know starfish belong in the water.
This week we pull away from the interval style work and test our capacity a bit. We see a nice diverse chipper here that will test all levels of athletes the entire time. Pacing is key here, know yourself, know when to push, and know when to take it a little easier. Remember—trying to win the first two portions of this workout is likely a mistake.
Tuesday 2/2/21
A. 20 Minutes @ Easy Pace:
10 Russian Swings 32/24
5 American Swings
10 Goblet Reverse Lunges
5 Goblet Squats
400m Run
B. Skill Finisher - For Max Reps:
3 Minute AMRAP:
HSPU
*Rest 2:00
3 Minute AMRAP:
Toes to Bar
*Rest 2:00
3 Minute AMRAP:
Burpee
Another week of easy pace work. Focus on engaging the posterior chain through these kettlebell movements and keep in mind grip could become a factor. Attempt to put the kettlebell swings together and string the goblet movements together by taking a small break between them on each round.
P.S. it’s just a little snow . . . you’ll be fine.
This week our gymnastic finisher turns into a bit of intensity. Take the skills we have worked on over the past 5 weeks and see how we can perform under duress. Three minutes is a small window so make sure you are working at your threshold for nearly the entire interval.
Wednesday 2/3/21
A. 10-15 Minutes of Technique Work:
Squat Clean + Hang Squat Clean
B. On a Running Clock:
0:00-8:00 - AMRAP:
12 Deadlifts 155/105
9 Front Squats
6 Hang Power Clean
8:00-10:00 - Rest
10:00-15:00 - Find a Max “2121” Complex:
2 Deadlifts
1 Hang Squat Clean
2 Front Squats
1 S2OH
Endurance WOD Wednesday:
2 Rounds:
50 Cal Row
20 Single Arm DB Snatch (50/35)
70 Double Unders
20 DB Goblet Squats
50 Cal Row
20 Single Arm DB Clean/Jerk
70 DUs
20 Goblet Reverse Lunges
*Rest 3 minutes
10 minute AMRAP:
30 Double Unders
20 Single Arm DB Push Press
10 Burpees
*20 Minute Time Cap
This week’s skill work brings us to the barbell. Expect your Coach to take you through a thorough warm up and some solid skill work for the Squat Clean but with a side focus on the Hang Position. We will see this a lot today, and a lot in general. So having these slower, skill focused sessions are extremely valuable.
”Drunken DT” should be a doozie. The movements feel similar, but out of order, and kinda wrong. Just like we were all feeling after Gregs Holiday Punch (Too soon?). Regardless this will be midline intensive, grip intensive and will surely skyrocket your heart rate. Be sure you break this up early and often even if you are a big lifter. You will need to save some sort of consciousness for the max effort complex “2121”. The bar MUST stay in the hands for all 6 reps. Good luck!!!!
Thursday 2/4/21
A. Snatch:
3 Singles @ 85%
3 Singles @ 85%
3 Singles @ 90%+
B. Behind the Neck Split Jerk + Snatch Balance:
5 Sets:
1+2
*Rest 2-3 Minutes between sets
Structural:
3 Rounds for Quality:
10-12 Goblet Cossack Squats
100FT Waiters Walk/Arm
60-90s Ring Plank
Heavy Day. Put the majority of your focus on the Snatch singles today. Come in with a killer mindset and be ready to be speedy under that bar. Nine singles at 80%+ will get taxing so we need to be dialed in mentally as well as physically. You have worked really hard the last 4 weeks on your Snatch technique—you’ve got this.
Our BTN + Snatch Balance complex is 100% skill work. Keep the bar light and make it sexy. There should be absolutely no question about hitting these lifts.
Friday 2/5/21
A. CrossFit Open Workout 20.2:
20 Minute AMRAP:
4 Dumbbell Thrusters 50/35
6 Toes to Bar
24 Double Unders
This week we have a retest. A longer time domain, with a few higher skill movements that we all know and love. This should be a good marker of where we are in regards to both those movements as well as how we handle a longer time domain. Most of us have done this workout so we have a target to shoot for as well as a good understanding of how to strategize. Come out a little quicker than you want to and hang on!
Saturday 2/6/21
For Time:
100 Cal Row
100 Push Ups
100 Pull Ups
100 Wall Balls 20/14
*Every 2:00 including 0:00 each partner performs 10 Jumping Lunges.
Sunday 2/7/21
Rest Day - Get out and enjoy life.