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.