Wednesday 4/11/18

Power CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

10 Push-up to Down Dog

30 Single Unders

10 Active Spidermans

30 Single Unders

10 PVC Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Deadlift (Build to heavy set of 5)

Similar to Monday, we will begin by building to a heavy lift. Today it will be a heavy set of 5 of deadlifts. Not only is this a chance for athletes to pull some heavy weight off the ground, but it is also a great opportunity for coaches to spend time on the floor seeing and correcting in a more controlled setting than during a metcon. This “heavy” set of 5 should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions a 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow them to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Detention”

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s