Rebuild Week 4

Focus, move properly and seek virtuosity. “Rebuild” is a 4 week cycle that will challenge us to do each of these. We turn our emphasis to how we’re moving vs. how fast. The goal is to create strength in positions and facilitate a stronger foundation of movement. Don’t worry metcon junkies—we have something special planned for you every Friday.
- Head Coach Tony B.

Monday 12/2/19

A. Interval:
Every 3 Minutes for 5 Sets:
Back Squat:
5-4-3-2-1

Strict Pull Ups:
10-10-10-10-10

RX+: Ring Muscle Ups
3-5 Unbroken Reps

B. 8 Minute AMRAP:
100 Wall Balls 20/14
Max Double-Unders in Remaining Time

Competitive CrossFit:
A. Every other Minute for 8 Sets:
1 Power Snatch + 2 Hang Power Snatch + 2 OHS
*Heavier than 11/1

B. Snatch Grip Deadlift:
2-2-2-2-2
*Heavier than 11/1

Today we look to build to a heavy single in our back squat, but with a twist. We will jump directly into gymnastics under fatigue. If you load these as intended then you should be challenged by these gymnastics. Our back squat will likely not be a true 1RM but this should be a good technical lift that will then move us into the squat cycle we have coming around the corner.

Attack the Wall Balls with wreck-less abandonment. Our goal is to go unbroken, or go until our mind gives up. Remember, you can always do one more wall ball. The first few sets of double-unders will be…well humorous.

Tuesday 12/3/19

A. Gymnastic Strength:
3 Rounds for Total Reps:
1 Minute Max Reps Ring Dips
1 Minute Max Reps Strict Ring Pull Ups
1 Minute Max Reps Strict HSPU
*Rest 2 Minutes between sets

B. 8 Minute EMOM:
5 “TNG” Squat Cleans

C. For Time:
100 Bar Facing Burpees

Today we take our gymnastic skill work and add a splash of intensity. The goal is still to achieve good clean reps but now we push the limit just a little and also see how we perform under collected fatigue.

Our Squat Clean EMOM should be the same loading across - we recommend using 45-60% of your 1RM Clean. That being said these will be tough reps but we should be able to move the bar with intention.

Well at least it’s not 200….

Wednesday 12/4/19

A. 4 Rounds for Quality:
8-12/Arm Single Arm Dumbbell Bench Press
100FT/Arm CrossWalk
6-8 Feet-Elevated Ring Row
60-90s Ring Plank

B. 3 Rounds for Time:
18 Deadlift 225/155
16 Toes to Bar
12 Cal Air Bike

Competitive CrossFit:
A. Front Squat:
4-3-3-2-2
*Increase across all sets as you see fit

Challenge yourself to move under control and maintain proper technique while getting heavy.

Todays workout will tempt some of us to go big. However, that will likely come back to bite you. Be cautious of your grip here between the two bar oriented movements. Oh yea, and the bike is not a rest.

Thursday 12/5/19

A. Overhead Squat:
Build to a Heavy Single in 20 Minutes

B. Snatch Balance:
3-3-3-3-3

C. Structural:
6-8 Dumbell Split Jerks w/3s Pause in catch
100FT Farmer Walk - HEAVY
45-60s GHD Sit Up Hold (belly up)

Friday 12/6/19

A. "Will Lindsey"

10 Rounds for Time
3 Devil Presses 55/35
22 Alternating Dumbbell Lunges
19 Air Squats

Competitive CrossFit:
A. 10 Minute EMOM:
5-8 Deadlifts 225/155

B. 3 Rounds for Quality:
10 Strict HSPU
10 Strict Chest to Bar Pull Ups
50FT HSW

As we slow down to focus on movement and re-build post open, we also know that intensity is key to any functional fitness program. Fridays we will end the week with a bang by attacking challenging hero workouts . . . a great way to find that extra Grit.

This week we have “Will Lindsay”. Work hard, clean reps and pay the man.