Week in Preview: 11/14-11/19

It’s the final progression of our 5/3/1 programming (work sets are 75/5, 85/3, 95/1+) for our Monday squats and Friday presses. Eat, sleep, and make sure you’re energetic for good results!

The conditioning to start the week isn’t for time or reps, but rather some proper interval training with barbells and box jumps. Can you stay consistent and find a level (loading, height) that is still challenging for you?

Wednesday sees us snatching and overhead squatting in our strength/skill portion before doing squats and snatches in our conditioning (;

Friday features a CLASSIC CrossFit Benchmark workout. Bring your ropes!

On the weekend we’ll be doing a bodyweight chipper with some decent volume. Then it demands high skill the further in you get. How fun.

/by

Sunday 11/13

MOBILITY for Sunday 11/13/2022

/by

Saturday 11/12

SKILLS for Saturday 11/12/2022 is BENCH PRESS

WORKOUT for Sat 11/12

“THE BOAT”
(in teams of 3/4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell carry

Rotate partners on the one rower per team, two athletes must be doing a deadlift together, all teammates help carry the bar over the 200m. Change up responsibilities as needed. Post time to whiteboard!

/by

Friday 11/11

WORKOUT for Friday 11/11/2022

strict press 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then

21-18-15-12-9-6-3 toes-to-bar for time.
*50’ one-arm overhead walking lunge after each set

Rx = 20/35/50lbs. Post time to whiteboard.

ENGINE for Fri 11/11

4x 750m row, each for time. Rest 2:00 minimum between efforts.

Start at a pace that is 15-20 seconds slower than your 2000 meter row time trial. Try to maintain relatively the same pace for all 4 rounds.

then 100 kettlebell swings (medium-heavy) for completion

BODYBUILDING for Fri 11/11

3 rounds
12 skull crushers
barbell bicep curl 21’s (7 bottom range + 7 top range + 7 full range)
12 skull crushers
2:00 rest

8 rounds
:20 shoulder taps (put a bumper on your lower back)
:10 rest
:20 90° curl hold
:10 rest

GYMNASTICS for Fri 11/11

3-4 rounds
10 ring rows + negative
10 pike HSPU
7 half-kneeling windmill press/side

2-3 rounds
:30 top-of-chinup
:30 one-foot elevated plank/side
20 alternating V-up
1:00 arch

/by

Thursday 11/10

SKILLS for Thursday 11/10/2022 is SHOULDER-to-OVERHEAD (press, push press, jerk)

CompEx for Thurs 11/10

nasal breathing, hip/shoulder prehab

EMOM x3 do 2-4 press-in-split

E:90 x7 do a clean lift-off + clean + jerk
Sets 1-3 do 2 @75-85%
Sets 4-6 do 1 @79-82%
Set 7 do 1@83-86%

“SLEDGEHAMMER”

for time:
50 wall ball, 10/14/20lbs
10 clean & jerks, 29/42/61kg
25 burpee over bar
10 clean & jerks
50 wall ball

16:00 time cap.

single leg finisher

MOBILITY for Thurs 11/10

/by

Wednesday 11/9

WORKOUT for Wednesday 11/9/2022

every 2 minute on the minute for 6 rounds: hang clean + power clean + jerk

6 rounds for max reps:
1:00 calorie row
1:00 burpees
1:00 wall walks
1:00 rest

Post score to whiteboard!

ENGINE for Wed 11/9

2:00 stations
– prowler push + pull
– axle bar deadlifts
– burpee pullups
– kettlebell cleans

Repeat for 3 rounds

BODYBUILDING for Wed 11/9

21-18-15-12-9-6-3 reps for loading:
bench press
bent-over row

/by

Tuesday 11/8

SKILLS for Tuesday 11/8/2022 is the SQUAT

CompEx for Tues 11/8

shoulder prehab

EMOM x5 do 1-3 snatch balances @60-80% of 1RM snatch

E:90 x4 do 2 power pause snatch @55-65%

E:90 x4 do a power snatch + snatch @ 75-85%

EMOM x5 do 4 snatches @60%

pullup skills, then

20/30 calorie row
2/3 muscle-ups
15/20 calorie row
1/2 muscle-ups
10 calorie row
1 muscle-up
:90 rest

Complete 3 sets!

GYMNASTICS for Tues 11/8

3-4 rounds of
10 pause-at-ends pullups
10 strict dips
5 half getups/side

2-3 rounds
1:00 top-of-foot plank
:30 V-sit
20 shoulder taps
:30 hollow rock

then muscle-up work

/by

Monday 11/7

WORKOUT for Monday 11/7/2022

FS 50/5, 50/5, 60/3, 70/3, 80/3, 90/3+, then

3 rounds for time:
60 double unders
40 air squats
60 double unders
20 pogo burpees

20:00 cap. Post time to whiteboard!

ENGINE for Mon 11/7

3 rounds for time:
60 DB box stepovers, 20/35/50lbs to 12/20/24″
40 toes-to-bar

BODYBUILDING for Mon 11/7

3 rounds
20 alternating dumbbell curls
10 tricep extensions
1:00 rest

3 rounds
10 curls
20 alternating tricep extensions
1:00 rest

3 rounds
10 concentration curls/side
10 one-arm tricep extension/side
1:00 rest

/by

Reintroducing The Programming Look Ahead 11/7-11/12

I asked in classes and you gave feedback! I’ll be posting every Sunday to explain what you’re getting into with our regular “Strength & Conditioning” classes to shed some light on the intended goals and stimuli.

 

MONDAY we’ll begin the week with our 5/3/1 Program and we’re doing the 3s! Then a fun 3-round metcon involving double unders, air squats, and pogo burpees! 20-minute time domain.

READ: 5/3/1: How to Build Pure Strength – T-Nation

WEDNESDAY is olympic weightlifting day and we’ll be working on cleans before doing a rowing/burpee/wall walk triplet. More burpees, but not the same type as Monday. Let’s test how your shoulder stamina holds up.

FRIDAY we have a decreasing ladder of toes-to-bar (or hanging leg raises) where you’ll do some walking overhead lunges between sets. You’ll use a single dumbbell overhead to challenge stability and midline control- your choice on how to break up loading per side. This is all after your 2nd week of strict pressing as our strength/skill component.

SATURDAY sees the return of THE BOAT workout where your team’s communication is paramount to being successful. The weird one/two/all working per element makes for a fun time if the work is divided up properly.

/by

Sunday 11/6

MOBILITY for Sunday 11/6

/by