Gas Pedal Week 9
Monday 2/22/21
A. Split Jerk:
4-4-3-3-2-2
*Build across and finish with a tough set of two for the day
*Rest 2:00 between sets
B. Capacity Interval:
4 Total Rounds:
3 Minutes Work // 1 Minute Rest:
Rounds 1&3:
12 Bar Facing Burpees
18 Overhead Squats 95/65
Max Cal Row in Time Remaining
Rounds 2&4:
12 Bar Facing Burpees
18 Thrusters 95/65
Max Cal Row in Time Remaining
As we near the end of this cycle and get closer to the Open, we will focus in on some familiar movements. Especially this season with a limited equipment list we “think” we have a good idea of what to expect—although there are still numerous ways for Dave Castro to torture us.
This week’s strength work brings us Split Jerks, and the goal is to get heavy! We haven’t isolated Split Jerks a lot, so today will be a good opportunity to get some technique work in while getting under some load.
Our capacity is all about Grit. How bad do you want it, knowing that a one minute rest will be incomplete? Finding space to breathe and stay relaxed during the burpees and the barbell will be very important. Strong positions will outlast going out of the gate like a bat out of hell just to get to the rower quick in early rounds.
Tuesday 2/23/21
A. 20 Minutes @ Steady Pace:
20 Cal Air Bike
100 Single Unders
4 TGU/Arm
60s RKC Plank
B. Skill Finisher - Hand Stand Walk:
10 Minute EMOM:
Minute 1: 30s Max Distance HSW
Minute 2: 50s Air Bike @ Moderate Effort
Today’s flush work bring us up to the 20 minute time domain. The focus is on shoulder stability and health with a little twist for you: Single Unders! One of the great Coaches in our space, Chris Hinshaw, emphasizes continuing to practice a skill once we’ve acquired it. We can always find ways to improve even the simplest movements.
Skills pay the bills! Look for your Coach to provide many options for you to get inverted and moving on your hands today. Use the 50 second bike as an active recovery. The pace should be under control but just fast enough to keep us breathing slightly out of our comfort zone. Generally speaking in the Open these higher level skills rear their heads later in the workout. Being comfortable upside down out of breath is an important skill to be working on.
Wednesday 2/24/21
A. On a Running Clock:
0:00-14:00
14 Minute AMRAP:
4 Power Snatch 95/65
8 Chest to Bar Pull Ups
16 Alternating Pistols
14:00-21:00
7 Minute Window:
Build to Max Snatch Complex:
1 Snatch + 3 Overhead Squat
Endurance WOD Wednesday:
Assault Bike Vortex:
5 Rounds
30 Second Sprint
60 Second Easy Pedal
*Rest 3 Minutes
3 Rounds:
30 Cal Hard
50 Cal Easy
*Rest 3 minutes
5 Rounds
30 Seconds Sprint
60 Seconds Easy Pedal
Today we have a lot of work to get through before we get to lift the heavy bars and have some fun. That being said, as these will act as two separate scores, giving our best efforts in each portion is very important. With the rep ranges being relatively small in the first half of the workout the goal is to stay unbroken or close to it and transition with purpose. The Power Snatch and Chest to Bar will have a stacking effect but with the pistols being a slow and steady type movement our upper body should get just enough rest to keep pushing through the entire 14 minute window. As far as the complex goes, it’s going to be all about recovery. How quickly can we calm ourselves and compose ourselves to lift a heavy bar? Let’s find out.
Thursday 2/25/21
Olympic Weightlifting
A. Clean and Jerk:
Build to a Tough Single in 20 Minutes
B. Front Squat:
3-3-3 @32X2
*Moderate loading across
*Rest 2-3 Minutes between sets
Structural:
3 Rounds for Quality:
12 Hanging L Sit Around the Worlds
12 Dips
24 Supinated Banded Pull Aparts
*Move through @ Steady Pace
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!
Very similar to last weeks Overhead Squats we want to have our Front Squats performed slow and under control. The loading will be moderate so today is a great opportunity for us to dial in our technique and work on fine tuning our lift.
Gymnastics Class
A. Skill Work:
Ring Muscle Up
B. Gymnastic Conditioning:
4 Rounds:
15 Single Single Double Under
20 Single Leg Toes to Bar
15 Straight Bar Dips
As we flow into a new cycle for gymnastics we turn our focus to Ring Muscle Ups. Look for Coach PJ to work you through solid progressions for weeks to come.
Friday 2/26/21
A. Skill Work - Hand Stand Walk + Hand Stand Push Ups:
10-15 Minutes of coach-led Hand Stand Drills
B. CrossFit Open Workout 20.3:
For Time:
21-15-9
Deadlifts 225/155
Hand Stand Push Ups
Directly Into..
21-15-9
Deadlifts 315/205
50FT HSW
*9 Minute Time Cap
Today we get inverted! With our Coach-led skill session get ready to be challenged! The goal for each athlete today is to get upside down in some form or fashion. As you may have noticed, we worked on this a little already this week to get you a little head start for today’s workout. That being said, getting to the HSW portion of the workout is a tall order. The focus should initially be on the efficiency of our HSPU as well as our ability to repeat a moderately loaded Deadlift for a pretty high amount of reps. Count on your coach to get your posterior chain fired up and ready to go. The clock for this workout will go faster than you think. Don’t get caught staring at the bar for too long, and keep the “short work, short rest” tactic in the back of your head the entire time!
Saturday 2/27/21
Black Midwifery Student Fundraiser Workout:
6 Rounds:
9 Sumo Kettlebell Deadlift 32/24
12 Med Ball Belly Step Overs 20/14
15 Wall Balls
18 Med Ball Sit Ups
As you all know by now one of our amazing Feasters is part of organizing this great fundraiser to help support the education costs for two black midwives in Chicago. Having a midwife in the home helps all members of the family and especially the child have a safer and smoother birth process. Join us today at 8 or 9am to participate in this workout to support a great cause!
Here is a link and an excerpt from the Go-FundMe page to provide you more information and an opportunity to donate!
Black Midwifery Student Fundraiser
Black midwives are the answer to the higher rates of maternal and neonatal mortality among Black communities. Please join us in supporting and lifting up these birth workers so they can continue this important work. Keep in mind while Raya and Shaquan continue their work and certification process, they are also supporting themselves and their families! GIVE GENEROUSLY WITH INTENTION AND LOVE!
Sunday 2/28/21
Rest Day - Get out and enjoy life.