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CrossFit the week of 8.28.17

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Transition Week:

This week we will be working some skills and taking it a bit easier on the weight lifting. There won’t be much percentage work. Instead, you will be able to build up based on how you feel for your working sets.

Take this week to make sure you are recovering properly (foam rolling, stretching, epsom salt baths, etc). You all have been working hard these past 16 weeks, and it shows in all of the PR’s we had last week!

Don’t worry, we’ll be back to “regular training” when the next cycle begins next week!

– Justin


Monday:

Skill:

Toes-to-Bar
(Perform 1-2 of the following depending on skill level)

A:  2 Sets – 6-8 C&D’s
B:  2 Sets – 4-6 C&D’s w/re-grip
C:  2 Sets – 3-5 Knees to Elbows w/kick to bar
D:  2 Sets – 3-5 Strict Toes-to-Bar

Lift:

Every 2 minutes – for 5 Sets
Strict Press X5

Build over the course of the sets to a heavy set of 5 reps

Met-Con:
3 Rounds for Time:

60 Double-Unders
15 Toes-to-Bar
5 Thrusters (95/65) (115/75)

Accessory Work:

3 Sets – Not for Time

8-10 DB Floor Press
-Rest 60 sec-
15-20 GHD Sit-Ups

 


 

Tuesday:

Skill:

Handstand Push-Ups (10 min Cap)

(Perform 1-2 of the following depending on skill level)

A:  Nose to Wall Handstand hold X30sec
B:  4-6 Handstand negatives X3sec down
C:  2-6 Strict HSPU’s
D:  Two sets MAX unbroken HSPU’s

Lift:

Every 2 minutes – for 5 Sets
Back Squat X5

Build over the course of the sets to a heavy set of 5 reps

Met-Con:
AMRAP-12m:

10 Med-Ball Cleans (20/14)
12 Push-Ups
250m Row

Accessory Work:

3 Sets – Not for Time

8-10 GHD Hip Extensions
-Rest 30 sec-
60 second Plank

 


 

Wednesday:

Lift:

Every 90 seconds – for 4 Sets:
Muscle Snatch X1
*Build to a heavy*

Every 90 seconds – for 3 Sets:
High Hang Snatch + Hang Snatch

Sets 5-7:  @65%

Every 90 seconds – for 3 Sets:
Hang Snatch + Snatch

Sets 8-10:  @70%

Met-Con:
3 Rounds of:

AMRAP-2m

10 Power Snatches (75/55)
10 Burpees

*Rest 3 minutes between Rounds*

Accessory Work:

3 Sets – Not for Time

8-10 DB Lateral Raises
-Rest 60 sec-
8-10 Barbell Bent over Row

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Deadlift X5

Build over the course of the Sets to a heavy set of 5 reps

Met-Con:
For Time:

50 Air Squats
40 KB Swings (53/35) (70/53)
30 Wall-Balls (20/14)
20 Pull-Ups / C2B
10 Power Cleans (135/95) (185/125)
20 Pull-Ups / C2B
30 Wall-Balls
40 KB Swings
50 Air Squats

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Hang Power Clean + Clean & Jerk

*Build to a heavy*
Perform one hang power clean, then perform one clean & jerk

Met-Con:
4 Rounds for Time:

400m Run
8 Handstand Push-Ups
12 Overhead Squats (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time

8-10 DB Hammer Curls/side
-Rest 60 sec-
8-10 DB Skull Crushers