Open Gym – Mon, Aug 21
PFC CrossFit – Open Gym
230821 (Time)
– RX –
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
– INTERMEDIATE –
5 rounds for time with a partner:
400-m run
30 alternating single-leg squats to target (20 in)
– Run together and break up the squats as needed.
– BEGINNER –
5 rounds for time with a partner:
200-m run
20 air squats
– Run together and break up the squats as needed.
General Warm-up (No Measure)
1 round:
Each drill down 25-ft and back:
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
Jog
Stretching (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
Work Your Weakness
– STRENGTH I – (5 Rounds for weight)
5 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– Perform 5 heavy sets of the complex, building in load.
– The entire complex should be unbroken.
– Rest 3:00 between sets.
Squat Clean and Jerk (6 sets:
Every 2:00 complete:
1 squat clean and jerk
)
– Start your first set around 60% of your best single squat clean and jerk.
– Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the other workouts this week, but you should be close to 90%.
Back Squat (- STRENGTH III –
EMOM 15:
2 back squats
)
– Begin your first set around 60% of your best back squat.
– Increase the loading across as many sets as possible, however, do not build to a max. Ideally, perform this after the lunges on Sunday. The goal of this lifting session is to feel something heavy after the lunges.
– Expect the weight to feel a little heavier than normal based on the lunges.
– SKILL I – (Time)
For time:
21-15-12-9-6-3:
Strict ring dips
– After every round, perform a 100-ft sled pull.
– In Skill – I, use a sled pull load that forces you to grind to get the 100 ft done! You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
– Complete the workout 20:00 or less. Advanced athletes should push to go sub 15:00.
– STAMINA I – (Time)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Perform each round as fast as possible.
Record total time (including rest) to complete all 5 rounds.