Show Time Week 4
Monday 3/29/21
A. Conventional Deadlift:
Every 2:00 for 5 Total Sets:
5 TNG Deadlifts
*Start moderate and build across as you see fit
B. For Time:
800m Run
500m Row
30/20 Cal Air Bike
We want to give a huge shout out to the more than 50 Feasters who took on the 2021 CrossFit Games Open! For some, it was your first Open, and for others your fifth or your tenth. We saw an amazing effort over the last three weeks, and the community rally together in an amazing way. We are truly lucky to have such an amazing community of athletes.
As a little reward we get to Deadlift today! Everybody loves to deadlift, so get in here, lift some weight, have some fun and just enjoy some pressure free lifting! Go as heavy or as light as you wish, but head’s up that we are testing back squat later this week to kick us into our next cycle.
Today’s conditioning might not be quite as fun as the deadlifts. This is intended to be close to a sprint effort. Run at a pace that is out of your comfort zone, aim to get on the rower and grind, and then be ready to empty the tank on the air bike as the 30/20 calories can be done quickly, if you want it to.
Tuesday 3/30/21
A. 30 Minute EMOM:
Minute 1: 45s HS Walk Practice
Minute 2: 40-60 Double Unders
Minute 3: 8-12 Dips
Minute 4: 5-8 Double DB or KB Snatch 50/35# or 24/15kg
Minute 5: Rest
B. Mobility:
10 Minutes of coach-led mobility
Today we see our last, and toughest, of the 30 minute EMOMs. This will be a big test of shoulder endurance. As we fatigue, maintaining strong positions and midline integrity is going to be key.
Recovery is king, so look forward to 8-10 minutes to either stretch, mobilize, or pre-hab some of those areas that got hit from the weekend’s CrossFit Open workout.
Wednesday 3/31/21
A. Snatch Complex:
Every 2:00 for 5 Total Sets:
1 Snatch
1 Overhead Squat
1 Hang Snatch
B. For Time:
12-9-6
Double Dumbbell Box Step Overs 50/35# to 24/20”
Double Dumbbell Thruster
Endurance WOD Wednesday:
40 Minute Cap
AMRAP ascending till time cap
400m Run
10 Slam Balls (20/15)
2 x 400m Run
2 x 10 Slam Balls
3 x 400m Run
3 x 10 Slam Balls
4 x 400m Run
4 x 10 Slam Balls
n x 400m Run
n x 10 Slam Balls
Today we see a familiar Snatch Complex. If you recall this came up as a max effort following one of our met-cons leading into the Open. Today we see it stand alone, which will give us a chance to really attack this! Get as heavy as you see fit for the day but keep in mind with these being full Squat Snatches, technique is the key to a big score!
Grippy and quick. There is really no pacing or strategy to this one. Pick up those Dumbbells and don’t put them down unless you absolutely have to.
Thursday 4/1/21
Olympic Weightlifting
A. Above 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 Pull + Hang Snatch Pull:
5 Sets:
2+2
*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. Your goal is going to be speed under the bar. With a shorter overall pull distance, you will have to remain diligent in your technique and confident from a somewhat new position. You’ve got this.
Gymnastics Class
A. Skill Work:
Ring Muscle Up - 20 Minutes of Skills and Drills
B. Gymnastic Conditioning:
12 Minute AMRAP:
4 Wall Walks
8 Burpee
40 Double-Unders
20 Pistols
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 4/2/21
A. Back Squat:
Find a 1RM in 20 Minutes
B. For Time:
30-20-10
Wall Balls 20/14
150-100-50
Double Unders
Ahhh… the sweet smell of the CrossFit Open being over. That means it’s time to get STRONG! We all love a good squat strengthener so today we test a 1RM and will use this percentage in the next cycle.
We will also see this Wall Ball and Double Under combination come back. This will be one of the benchmark tests for our next cycle as well. Find some intensity today and aim to go at this piece will no real pacing strategy. Keep transitions quick and be sure to keep your squat mechanics clean as you will need to save your shoulders for the double unders.
Saturday 4/3/21
For Total Time in Teams of Three:
1 Mile Run*
50 Rounds of Cindy
1 Mile Run*
Oh yeah! Team workouts are BACK! As we know, Saturdays are all abut community! So grab some friends and let’s have some fun.
P.S., that little * usually means there is something to be noted. . . . I guess we’ll find out what that is on Saturday.
Sunday 4/4/21
Rest Day - Get out and enjoy life.