SLUG Week 8 - Test Week
Monday 12/14/20
A. Floor Press:
Build to a 5RM in 15 Minutes
B. Open Prep Capacity Test:
5 Minute AMRAP:
12 Wall Balls 20/14
35 Double Unders
*Rest 2:00
5 Minute AMRAP:
9 Thrusters 95/65
35 Double Unders
It’s retest week, and today’s strength portion should be no surprise: we have with a significant amount of volume and technique in the Floor Press. We can’t wait to see you all put up some big numbers! Plus, we get to lay down for half our workout on a Monday. It could be much worse.
This week’s conditioning will bring us into our next cycle of training, called “Gas Pedal”. With the CrossFit Open about eight weeks away we will begin to cater our workouts towards that test as we do every year. However, this year we have to get a little creative. Due to COVID-19 mask requirements restricting our ability to go to that redline as easily, we will be doing mostly interval work as well as developing our skill base within lower intensity sessions. Check out today’s Instagram post for more information on what’s in store for you across the next eight weeks.
Tuesday 12/15/20
A. Clean and Jerk:
Build to a 1RM in 20 Minutes
B. “Grace”:
For Time:
30 Clean and Jerks 135/95
Today is an exact replica of what we tested during week 1 of SLUG. We have spent every Tuesday working on Clean and Jerk technique as well as a pretty hefty dose of Clean and Jerks in various fashions throughout our entire cycle. You’ve been here before, you know this feels like, so take that and aim to shave off some time. In as quick of a test as Grace, even a few seconds off that total time is a huge win.
Feel free to check back to Week 1’s notes for some quality strategy tips…
Wednesday 12/16/20
A. 4 Rounds for Time:
400m Burden Run
15 American Kettlebell Swings 24/16
12 Burpee Box Get Overs 44/40”
9 Goblet Squats
B. Open Prep Skill Test:
3 Minute AMRAP:
Pull Ups
Chest To Bar Pull Ups
Bar Muscle Ups
Ring Muscle Ups
Endurance WOD Wednesday:
”EWW Benchmark”:
5000m Row
*Every 3 Minute Including 0:00 Perform:
9 Goblet Squats
5 American KB Swings
3 Burpees
*30 Minute Time Cap
Retest from 10/21/20
Today’s test combines a few odd object implements to see how well you can adapt. Mix a Burden Run, a Box Get Over and some Kettlebells, and what do you get? A Murder Mile if you ask us. Keep it fun and be prepared to change your strategy often.
Holy Pulling!? Don’t worry, we aren’t testing all four . . . just one. The goal is to complete 30 or more reps within the 3 minute window. Use that to gauge what movement you will chose and strategize as you see fit to achieve the highest score. A variation of these movements has always come up in the open, so it’s a safe bet that improving our gymnastic pulling capacity will be beneficial.
Thursday 12/17/20
A. Snatch:
Build to a 1RM in 20 Minutes
B. Back Squat:
3 Sets:
5 Reps @70% of 1RM
*Deload
Structural:
3 Rounds for Quality:
20 Barbell Romanian Deadlifts @32X2
10 Front Rack Box Step Ups 20”
*Move through @ Steady Pace
This week we see a flip. We get the opportunity to put all our hard work to the test in the Snatch, and then we give the legs a much needed rest with the Back Squat. Come into today with confidence; we have seen huge improvements across the board with technique and even some early PRs during the build. Similar to Grace earlier in the week, a small improvement, even five pounds, is a HUGE win for a movement as difficult as the Snatch
Friday 12/18/20
A. Sumo Deadlift:
Build to a Tough Single in 20 Minutes
B. Open Prep Interval Test:
3 Rounds:
2 Minute AMRAP:
15 Deadlifts
AMRAP HSPU in time remaining
*Rest 1:00
Round 1: 185/125
Round 2: 225/155
Round 3: 275/175
AHH yesss… the moment we have all been waiting for, DEADLIFT DAY. Crank the music, have some fun and let’s see what you got!
We finish out our Open Testing with an interval. This will be a very familiar format for us as we move towards February 18th. This combination of movements has become very popular in the CrossFit world, so we test it! Each set of Deadlifts gets increasingly heavy, and in turn so does our time window for HSPU. Be sure we are pacing out for the entire nine minutes of work vs. just trying to go BIG on the first round. Today’s work will be three separate scores.
Saturday 12/19/20
For Total Reps in Teams of Two:
5 Minute AMRAP:
Partner 1: Max Cal Air Bike
Partner 2: Max Cal Row
*Rest 1:00
5 Minute AMRAP:
Partner 1:
10 Bar Facing Burpees
10 Toes to Bar
Partner 2:
10 Box Jump Overs 24/20”
10 Push Ups
*Rest/Transition 1:00
5 Minute AMRAP:
Partner 1: Max Cal Row
Partner 2: Max Cal Air Bike
*Rest/Transition 1:00
5 Minute AMRAP:
Partner 1
10 Box Jump Overs 24/20”
10 Toes to Bar
Partner 2:
10 Bar Facing Burpees
10 Toes to Bar
Who, what, where?! WTF man, what am I supposed to be doing!? Oh yea, fitness.
Sunday 12/20/20
Rest Day - Get out and enjoy life.