CrossFit – Mon, Jul 24
PFC CrossFit – CrossFit
Heavy DT (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
12 deadlifts (145/205 lb)
9 hang power cleans
6 push jerks
– INTERMEDIATE –
AMRAP 12:
12 deadlift (105/155 lb)
9 hang power clean
6 push jerks
– BEGINNER –
AMRAP 12:
12 deadlift (65/95 lb)
9 hang power clean
6 push jerks
Skill Work (AMRAP – Reps)
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
Stretching (No Measure)
Accumulate:
1:00 piriformis roll/side
1:00 quad roll/side
At Home Option (AMRAP – Rounds and Reps)
AMRAP 12:
12 DB deadlifts (50/70 lb)
9 DB hang power cleans
6 DB push jerks
– Use two DBs.
— If you do not have heavy DBs, perform the workout with a rep scheme of 15-12-9.
Push Jerk (- STRENGTH I –
5 sets for load:
3 push jerks
– Rest as needed between sets.)
– Increase loading across as many sets as possible.
– Take the barbell from a rack or jerk blocks.
– Rest no more than 4:00 between lifts.
Front Squat (- STRENGTH II –
Every 2:00 for 7 sets:
1 front squat)
– Increase loading across as many sets as possible.
– Take the barbell from a rack.
– Grip the barbell so that you may keep your elbows up as high as possible. This technique may vary from workout one.
– STRENGTH III – (5 Rounds for weight)
5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
– STAMINA I – (Time)
For time:
800/1,000-m C2 bike
Rest 1:00
1,600/2,000-m C2 bike
Rest 2:00
2,400/3,000-m C2 bike
Rest 3:00
3,200/4,000-m C2 bike
Strategy
– Perform each bike at a sustainable pace (around 80-90% effort) to feel relatively recovered prior to starting the next interval.
– If you feel like you can push faster, wait until the 2,400/3,000-m and/or the 3,200/4,000-m intervals to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more of a push. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting.
Modifications
C2 bike
1) Echo or Assault bike: 900/1,250-m, 1,750/2,500-m, 2,250/4,000-m, 3,500/5,000-m
2) Row: 400/500-m, 800/1,000-m, 1,200/1,500-m, 1,600/2,00-m
3) Ski: Same as the row
4) Run: 400-m, 800-m, 1,200-m, 1,600-m
– Skill I – (Distance)
5 sets:
On a 2:00 clock:
200-m run
Max distance DB farmers carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
– In Skill I, complete the 200-m run as quickly as possible to give yourself enough time to accumulate a significant distance on the double-DB farmers carry. Aim to have at least 1:00 to farmers carry. Hang on to the DBs for as long as possible with the time you have. If you find yourself dropping them more than twice, the weight is too heavy.