CrossFit – Mon, Aug 28

PFC CrossFit – CrossFit

230828 (Time)

– RX –

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB box step-up (35/50 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

– INTERMEDIATE –

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB box step-up (20/35 lb) (20/24 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.

– BEGINNER –

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 box step-ups (12 in)

200-m run

– Use two DBs.

– Rest 2:00 between rounds.
Score is the overall time to complete 6 rounds (including the rest).

General Warm-up (No Measure)

GENERAL WARM-UP | 8:00

Goals

✔ Equipment: 10 or 15-lb plate.

✔ Take 1:00 to have athletes get stationed for the warm-up; then, start the clock and lead athletes through one round of work.

✔ After the first round is complete, have them continue to work at their own pace for the remainder of the 7:00.

✔ Encourage athletes to chat with each other as they move. Turn up the music enough to hear, but not so much that athletes can’t hear you or each other.

✔ Look for, assess, and coach the points of performance listed next to each movement to start building better movement patterns for the workout.

Dynamic warm-up | 8:00

Set a 7:00 clock and perform an AMRAP of the 5 movements.

Scale push-ups to the knees as needed.

Movement // What to look for

:20 jumping jacks // Arms straight.

10 unweighted good mornings // Arch in the low back.

5 tempo push-ups // Chest touching the floor.

6 Samson stretch lunges // Driving the hips/knees forward.

5 counterbalance squats // Hips back and knees out.

Stretching (No Measure)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll calves

Work Your Weakness

STRENGTH I (2 Rounds for weight)

4 sets for load:

100-m DB farmers carry

1:00 sandbag bear hug hold

– Rest :10-:20 between movements and then as needed between sets.

– Build in load to a heavy set across all movements that leaves you feeling worked, but good about your movement quality.
Record the heaviest load used for both implements.

Push Jerk (EMOM 12:
2 push jerks
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a rack if it is available.)

Weighted Pull-ups (7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
)

– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.

– Use a DB, a med ball, a vest, or a weight belt to add weight to the pull-ups.

– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

SKILL I (Checkmark)

4 sets:

100-ft handstand walk

1:00 plank hold

– Rest 2:00 between sets.

– Set up a 100-ft course and walk as unbroken as possible.

– Perform the plank on your hands or your forearms.

– If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the following scaling options: 1) Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. 2) Scale to 50 alternating shoulder taps if you are unable to walk on your hands.

STAMINA I (Time)

For time:

800/1,000-m bike

Rest 1:00

1,600/2,000-m bike

Rest 2:00

2,400/3,000-m bike

Rest 3:00

3,200/4,000-m bike

– 20:00-26:00 of work (not including rest).

– Perform each bike at a sustainable pace (around 80-90% effort), rather than an all-out effort. This strategy will allow you to feel relatively recovered prior to starting each interval.

– Bike substitutions:

1) Run: 400-m, 800-m, 1,200-m, 1,600-m

2) Row: 400/500 m, 800/1,000 m, 1,200/1,500 m, 1,600/2,000 m
Score is the total time to complete all intervals (including the rest).