Show Time Week 3
Monday 3/22/21
A.Squat Clean:
Every 3:00 for 5 Total Sets:
1.1
*Rest 10s between reps
*Start moderate and build across as you see fit
B. Aerobic Support:
4 Rounds:
20/15 Cal Air Bike @ Increasing Efforts
*Rest 2:00 between rounds
Today we work it out. Let’s keep these Squat Cleans on the light to moderate side and really focus on technique. We will likely see a Thruster this week for 21.3, so let’s spend some time opening up that front rack position and get the barbell in a good position. Be sure you are focused no how you’re moving vs. how much weight you’re moving today.
Start your first interval at a moderate pace and look to increase as you go. The final set should be close to maximum effort and hurt. So dig in, find some grit and remain calm when your body is telling you to panic . . . you’re gonna need that mindset moving into this weekend.
Tuesday 3/23/21
A. 30 Minute EMOM:
Minute 1: 5-8 Strict Pull Ups
Minute 2: 200m Run
Minute 3: 12-20 V Ups
Minute 4: 6/Arm Single KB Thruster 24/16kg
Minute 5: Rest
B. Mobility:
10 Minutes of coach-led mobility
Tuesday is back and so are the 30 Minute EMOMs! Take today to get in tune with your gymnastic skills under fatigue. Work on perfecting the form of your Strict Pull Up as well as V Ups. We also throw in some pure grunt work. Running a 200 in 60s is for sure doable but it’s not going to be easy come later rounds. But, you’re welcome, because the rest minute is 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 3/24/21
A. Strict Press:
10 Minute EMOM:
2 Strict Press
*Increase loading each round
B. For Time:
21-15-9
Calorie Row
Burpee Over Rower
Endurance WOD Wednesday:
40 Minute Group Recovery Run
*Meet Coach Ryan at Feast and he will guide you on the best recovery run of 2021 . . . so far.
Use today’s Strict Press session to work on good positioning and opening your rack position vs. trying to hit a 2RM. Again, there is a pretty high chance we see a Thruster announced tomorrow, so being comfortable in the front rack position will be key.
You know Wednesday is supposed to sting, so keep your head down and make this one hurt!
Thursday 3/25/21
Olympic Weightlifting
A. Below the Knee Block Snatch:
1-1-1-1-1-1-1
*7 Single Reps - all above 70% of 1RM Snatch
*Rest 2-3 Minutes between sets
B. Snatch Grip Deadlift + Snatch Pull:
5 Sets:
2 Snatch Grip Deadlifts + 1 Snatch Pull
*Rest 2:00 between sets
Now that we have a little bit of block exposure, we look to build and see how heavy we can get from a block. The goal is going to be speed under the bar. With a shorter overall pull distance we will have to remain diligent in our technique and confident from a somewhat new position. You’ve got this.
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 3/26/21
TBD
During Show Time, Fridays will be posted on Thursday evening (In SugarWOD). 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 3/27/21
CrossFit Open Workout 21.3
Anyone seen my L5? I think it’s still on the floor after 21.2. Good news is, Thrusters are coming . . . . Oh wait, that’s not good news.
Sunday 3/28/21
Rest Day - Get out and enjoy life.