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Monday 140630

29
Jun

Monday 140630

Photo: CrossFit Surge Summer Escape

Great weekend with this group up in Keystone.  Hiking and biking was a blast!!!

Performance Athletes today we will begin the third and final 4 week wave of the Wendler cycle.  During this phase again we will be making some adjustments to your current 1 RM’s before we calculate the our weights based off of the listed percentages. For Bench Press and Strict Press, we will be adding 5 pounds to our 1 RM. For Deadlift and Squat, we will be adding 10 pounds. However, if you have been consistently completing 15-20 reps on your Max Effort sets you should add 10 pounds to your Bench or Strict Press and 15-20 pounds to your Squat or Deadlift, depending of course on which lifts your are completing 15-20 reps.

Competition athletes today we’re starting a new cycle.  It will focus and building your fundational strength and your aerobic capacity.  The format for this next cycle will consist of some days at are more strength basis days.  However on some of these days there maybe an optional conditioning sessions.  For these optional sessions if you’re an athlete that feels your stronger then you are conditioned try and add these in, ideally 3-4 hours before/after performing the days primary work.  If you’re unable to add this in don’t stress about it, training will take care of it all, but above all “Train like a race horse, and think like a bumble bee.” (Ben Bergeron)

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets: (Every 2 Minutes)

  • Squat x 3 (Add 5/10# from 2 weeks ago)

Skill:

Maggie’s B-Day WOD:
AMRAP in 10 Minutes

  • 9 Deadlift 115/85
  • 6 Overhead Squat
  • 15 Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Wendler Method Week 9

3 Sets: (Every 2:30 Minutes)

Squat

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of new calculated max.

Skill:

Maggie’s B-Day WOD
AMRAP in 10 Minutes

  • 9 Deadlift 115/85
  • 6 Overhead Squat
  • 15 Sit Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

A) 6 sets: (Every 2:30)

  • Pause Front Squat @ 24X1 + Front Squat

*Perform the pause FS as 2 seconds down, 4 seconds hold in the bottom, then drive quickly to the top, then breathe, brace and perform a front squat with no tempo. Build over the course of the 6 sets to your heaviest set possible within the tempo guidelines.

B) 6 Sets: (Every 90 Seconds)

  • High Hang Snatch x 2 @ 65-75% or your 1-RM Snatch

*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C) 6 Sets: (Every 90 seconds)

  • Back Squat x 3 @ 75-85% of 1-RM
WOD
4 sets for max reps of:

  • :45 seconds of Alternating Reverse Lunges 185/125 (Back Rack)
  • :45 seconds Rest
  • :45 seconds of Supinated Grip Strict Pull-Ups
  • :45 seconds Rest
Additional:
Optional Conditioning

A) 3 sets:

  • Row 1500 Meters @ 80% of your 500m pace
  • Rest 4-6 minutes

B) 10 Minutes Mobility

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