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 Rounds for time:
4 Pull-ups
8 KB S2OH (4r, 4l)
12 Squats
*Self select KB weight. Record weight to comments.
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.
**Clean Positions = hip, mid thigh, above knee, below knee, mid shin
**Clean 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
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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