CROSSFIT
*Load Week – Volume, pace, intensity will increase this week.
Strength
DB Tempo Bench Press
3×12
(3s ecc, 2s iso)
*Across. Same load as wk 1
-ss w-
Supine Ring Row
3×12
(3s ecc, 2s iso)
*Same angle as wk 1
Metcon
8 Minute AMRAP
5 Banded Strict Pull Ups
10 DB Push Press (5L/5R)
20 Alt Jumping Lunge
*Red/Blue band if you got 8+ on your ME Strict Pull Up test. Green/Black Band if you got 8 or less. If you are unable to do a strict banded pull up with a Black Band then substitute 3 Pull Up Negatives
COMPETITION
A. All with an empty barbell:
Clean Positions (2sec hold) – 3x thru
Clean Dynamic Warmup (3 reps each) – 3x thru
2 Power Clean from each position – 3x thru
*The Olympic lifts are improved through good positions and fast/crisp reps. In the early days of Four Barrel we found a barbell warmup (not this exact one) that took about 20min to complete. A small group of our competitors did it 2-3x a week for an entire summer. We saw more improvement in our lifts that summer than ever before from hitting what was likely thousands of reps with an empty barbell. In the Olympic lifts, chase positions and speed, and heavier loads will come.
**Snatch Positions = hip, mid thigh, above knee, below knee, mid shin
**Snatch Dynamic Warmup = 3 RDL, 3 jump shrug, 3 high pull, 3 muscle snatch, 3 power snatch (all from hip/power position).
B. 4 Rounds:
One, 60s Goblet Squat (30s down, 30s up)
*Rest as needed. Goal is long spine and perfect positions. Fighting to hold positions over this period of time can help build strength.
LEANX
For Time:
25 Thrusters (45/35)
50 Tuck Ups
25 Thrusters
-Rest 3 Mins-
25 Burpees over Bar/DB
50 Pull Ups
25 Burpees over Bar/DB
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