Show Time Week 2
Monday 3/15/21
A. Interval:
Every 90s for Six Total Sets (3 of each)
Evens:
12 Bar Facing Burpees
12 Deadlifts 115/85
Odds:
12 Toes to Bar
12 Front Squat 115/85
B. Aerobic Support:
2 Rounds:
800m Run
*Rest 2:00 between runs
We know the light barbell is coming, so let’s get prepared. Today we see some very common open movements paired together with the idea of building sustainability. We don’t want to sprint out of the gate. Instead, let’s be smart so we can hang on to a similar split time on the back half. Focus more on the standards of movement and how you are breathing vs trying to post the best score for the day.
Chicago’s weather is finally starting to turn, so let’s get some miles on those tires! Take these runs at a nice easy pace . . . the goal is to have both splits be within 5-10 seconds of each other.
Tuesday 3/16/21
A.30 Minute EMOM:
Minute 1: 12-15 Slam balls 20/15
Minute 2: 45s Row @ 85% Effort
Minute 3: 8-12 TTB or GHD Sit Ups
Minute 4: 45s Air Bike @85% Effort
Minute 5: 6-8 Burpee Box Jump Overs
B. Mobility:
10 Minutes of coach-led mobility
Another Tuesday, another EMOM, you know the drill. Our heart rate should be under control during this entire 30 minute window. Without that rest minute, this might get more tricky than you’d think. Be sure to adjust the rep ranges as needed to hit the intended stimulus, and don’t be afraid to scale these movements back.
Recovery is king, so look forward to 8-10 minutes each week to either stretch, mobilize, or pre-hab some of those areas that got hit from the weekend’s CrossFit Open workout.
Wednesday 3/17/21
A. Power Snatch Complex:
Every 90s for 10 Sets:
1 Power Snatch
1 Overhead Squat
1 Hang Power Snatch
B. For Time:
30-20-10
Push Ups
Shoulder to Overhead 95/65
Endurance WOD Wednesday:
Spin the Wheel - Recovery Row
Ten numbers between 100-500 are placed in a hat.
Draw a number.
Row that number in meters.
Rest 1 minute.
Repeat till all numbers are drawn.
As we keep our Wednesday theme going our goal here is to hang onto the bar. Treat this as a complex where the bar cannot come back to the floor. The real skill comes in composing yourself enough to be patient in that hang snatch. We should look to end with something heavy today, but our goal is no misses sets!
Oh yeah, that intensity touch . . . the barbell is nice and light. You know you’ll need to break up the push ups, so may as well go for broke on the S2OH!
Thursday 3/18/21
Olympic Weightlifting
A. Above the Knee Block Power Snatch:
5 Sets:
1.1.1 - Set blocks just above the knee
*Rest 2-3 Minutes between sets
B.Overhead Squats:
3-2-1—3-2-1
*Rest 2-3 Minutes between sets
This week we move the blocks up a bit. Let’s build on those positions we started hammering last week. Remember, the devil is in the details!
Gymnastics Class
A. Skill Work:
Ring Muscle Up
B. Gymnastic Conditioning:
4 Rounds:
8 P Bar Shoot Throughs
30-45s L Sit Hold
10-15 V Ups
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 3/19/21
TBD
During Show Time, Fridays will be posted on Thursday evening. We don’t want to overload too many of the same movements, so as a precaution we will hold off on today’s work until the CrossFit Open Workout is released.
Saturday 3/20/21
CrossFit Open Workout 21.2
Bring it on Dave, just please no more Wall Walks . . . .
Sunday 3/21/21
Rest Day - Get out and enjoy life.