Gas Pedal Week 8
Monday 2/15/21
A. Power Snatch:
10 Minute EMOM:
1 Power Snatch + 1 Hang Power Snatch
*Build across - end with a tough complex for the day
B. For Total Time:
2 Rounds:
10 Power Snatch 95/65
15 Toes to Bar
*Rest 2:00
2 Rounds:
10 Power Cleans
15 Chest to Bar Pull Ups
Week eight and still grinding, this cycle is going to be a few weeks longer than our normal cycles due to the CrossFit Open being pushed back a few weeks. That just means we have a little extra time to get ready! Today we build across 10 minutes and aim to finish with a tough set of snatches for the day. Being fast under the bar and being patient in the second pull of the lift is the name of the game.
Todays workout will test both our pulling endurance as well as our grip strength. The rep ranges and rep count is on the lower side, so that means these are intended to be sprint efforts. Look to put big sets together all the way through even though the only thing your lats and forearms will want is a break. Can you hang on?
Tuesday 2/16/21
A. 15 Minutes @ Steady Pace:
15/10 Cal Air Bike
30s P Bar L Sit Hold
15 Russian Kettlebell Swings 32/24
30s Dead Hang
B. Skill Finisher - Clean Technique:
10 Rounds with Empty Barbell:
1 Clean Grip Deadlift
1 Squat Clean
1 Hang Squat Clean
1 High Hang Squat Clean
1 Split Jerk
*Rest 60-90s between sets
More steady pace work and more gymnastic holds. The name of the game is quality, but you know that by now. Bike at a pace that is very sustainable and work on a calm breathing cadence. Let that carry over to the static holds. Finding space to breathe regularly even when our body is in a high amount of tension is a huge tool to have in your arsenal.
You should remember this from a few weeks prior. We had the same work, but for the snatch. Like then, we want you to take your time and focus on how you move a light barbell. That skill work will transfer over into the heavier loads when the time comes. So don’t just walk through this section—this is really really valuable skill work.
Wednesday 2/17/21
A. 5 Rounds for Time:
9 Deadlifts 275/175
18 Box Jumps 24/20”
27 Calorie Row
Endurance WOD Wednesday:
20 Minute AMRAP:
Devils Press 50/35
EMOM including 0:00 Perform 10/8 Cal Row + 10 Double Unders
*Rest 3:00
For Time:
50 Burpees
EMOM including 0:00 Perform 5/4 Cal Row
*10 Minute Cap
It’s Wednesday, which means it’s time to grind. This one will start slow, feel slow, and hopefully end fast. With the rep scheme being flipped from our conventional descending flow, this will be a battle of both mind and body. Be smart from the start because our posterior chain will be worked, and we will need to save some pop for those later rounds. That being said, you better sell your soul on that final row. You’ll feel fine 10 minutes later either way.
Thursday 2/18/21
A. Snatch:
Build to a Tough Single in 20 Minutes
B. Overhead Squat:
5-5-5 @32X2
*Moderate loading across
*Rest 2-3 Minutes between sets
Structural:
3 Rounds for Quality:
15 GHD Hip Extensions
20 Banded Face Pulls
60s/Leg Single Leg Wall Sit Hold
Time to put that hard work to the test. Let’s see what you got! Apply the skill, drills and cues that you’ve received for the last eight week and let’s hear that PR Bell ring! Okay, so we don’t have a bell, but let out a battle cry and slam that barbell!
Make these Overhead Squats light to moderate. Chances are you’re pretty fatigued from the Snatch session. Use this as an opportunity to get comfortable under tension and in the hole.
Friday 2/19/21
A. Skill Work - Ring Muscle Up:
10-15 Minutes of coach-led Ring Muscle Up Drills
B. CrossFit Open Workout 15.3:
14 Minute AMRAP:
7 Ring Muscle Ups
50 Wall Balls 20/14
100 Double Unders
Take some time today and explore the nuances of the Ring Muscle Up. Count on your Coach to have some drills and progressions to help you move closer and closer to that elusive unicorn that is the Ring Muscle Up. Be patient, and know that Rome wasn’t build in a day, and neither were Rich Froning’s abs, so we got time.
Let’s take some of that skill work and turn up the intensity. This workout is a big shoulder burner, and pacing will be very important. Even if you have the capacity for big sets, that doesn’t mean that’s the way to go. Be methodical, manage your rest, and be ready to push the pace for the last 4-6 minutes of this workout.
Saturday 2/20/21
For Time in Teams of Three:
180/150 Cal Air Bike
120 Front Squats 155/105
90 Hang Power Cleans
60 Shoulder to Overhead
Divide the work as you see fit but ALL work must be split equally. You can do that in sets of 1 or in sets of 10 but the work must be done evenly across.
Sunday 2/21/21
Rest Day - Get out and enjoy life.