CrossFit - Sat, Apr 20

2024-04-20

CrossFit - Sat, Apr 20
Warm Up (No Measure)

Activation:

Banded 7's

Hip Band - 10 Reps of Each

Movement Prep:

2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Squat Snatch

25 Single Unders

10 Hanging Scap Retractions

5 Chin Ups or 5 Tempo Ring Row

-then-

Warm Up to Working Weight

Metcon (AMRAP - Reps)

35 Minute Clock

16 Sets (you go I go)
50 Double Unders
1 Rope Climbs (Or 5 Strict Pull Ups)
5 Overhead Squats (155/105)

in remaining time, MAX REPS…

Wallballs (30/20) or (20/14) to (11/10ft)

*200m run together after every max set (partner A does a max set then partner B does a max set) then both partners run together

--------------------------

RX+ 2 Rope Climbs & 7 OHS

TARGET SCORE

Target time each set: 60-75 seconds

Time cap each set: 90 seconds

STIMULUS and GOALS

Stimulus for today's workout is a consistent, aggressive effort across all sets. Athletes will be working 1:1 with their partners. The first time for each should be moderate and feeling out the movements. For the following 7 sets, we want consistency or a slightly increased effort. The combination will be challenging for athletes as the first two movements will challenge athletes' ability to snatch and stabilize the weight overhead.

Be smooth and steady; take a deep breath when you get to the bar, and it’s go time.

SCALED METCON (AMRAP - Reps)

Teams of 2
16 sets
35 Double Unders
1 Rope Climb (Or 4 Strict Pull Ups)
5 Overhead Squats (115/80)

in remaining time, MAX REPS…

Wallballs (30/20) or (20/14) to (11/10ft)

*200m run after every max set attempt

OR


16 sets
50 Single Unders
2 Zombie Rope Climbs
5 Overhead Squats (light)

in remaining time, MAX REPS…

Wallballs (20/14)

*200m run after every max set attempt

Extra Credit
Mini-Pump –Core (Checkmark)

4 rounds:

15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)

*Rest 3 minutes b/t rounds

Tempo Romanian Deadlift

8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%
8 Tempo Romanian Deadlift @65-72.5%


**Tempo is 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
***Build off feel. Keep a little in the tank.

CrossFit - Sat, Apr 20

Components:

  • Activation:

    Banded 7's

    Hip Band - 10 Reps of Each

    Movement Prep:

    2:00 Cardio (1:00 easy, :40 moderate, :20 fast)

    10 PVC Pass Through

    10 PVC Overhead Squat

    10 PVC Squat Snatch

    25 Single Unders

    10 Hanging Scap Retractions

    5 Chin Ups or 5 Tempo Ring Row

    -then-

    Warm Up to Working Weight

  • 35 Minute Clock

    16 Sets (you go I go)
    50 Double Unders
    1 Rope Climbs (Or 5 Strict Pull Ups)
    5 Overhead Squats (155/105)

    in remaining time, MAX REPS…

    Wallballs (30/20) or (20/14) to (11/10ft)

    *200m run together after every max set (partner A does a max set then partner B does a max set) then both partners run together

    --------------------------

    RX+ 2 Rope Climbs & 7 OHS

  • Teams of 2
    16 sets
    35 Double Unders
    1 Rope Climb (Or 4 Strict Pull Ups)
    5 Overhead Squats (115/80)

    in remaining time, MAX REPS…

    Wallballs (30/20) or (20/14) to (11/10ft)

    *200m run after every max set attempt

    OR


    16 sets
    50 Single Unders
    2 Zombie Rope Climbs
    5 Overhead Squats (light)

    in remaining time, MAX REPS…

    Wallballs (20/14)

    *200m run after every max set attempt

  • 4 rounds:

    15 Stick Sit Ups
    30 Flutter Kicks (each side)
    8 Around the Worlds (each side)
    30 yd Isolateral DB Farmers Carry (left)
    30 yd Isolateral DB Farmers Carry (right)

    *Rest 3 minutes b/t rounds

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