MONDAY 1.31.22
Fight or Flight Front Squats Week 5
Build to Heavy Single By Feel - 12 Minutes
Every 1:30 for 4 Lifts
1 Pause Front Squat @ 82-84-86-88%
2 Mississippi Count This Week
MetCon
22-16-10
Alternating Pistol Squat
Toes to Bar
Scaled
22-16-10
Alternating Controlled Descent High Box Step Ups
Knees to Hips
9:00 Cap
TUESDAY 2.1.22
Muscle Up Positional Strength EMOM 6
M1) 5 Tempo Pull-up
M2) 5 Tempo Ring Dips
Pull-up Tempo: :02 Chin Above, :02 Controlled Descent
Dip Tempo: :02 Top of Dip, :02 Bottom of Dip
MetCon
1:30 WORK, :30 Rest for 24:00 (3 rounds)
Alternate Between AMRAPS
A) Muscle Up Attempts
B) Rowing Calories
C) Double Unders
D) Assault Bike Calories
Scaling Options for A
10 Chest to Bar Pull-ups + 10 Dips
Or
10 Ring Rows + 10 HR Push-ups
WEDNESDAY 2.2.22
Hip Snatch - 15 Minutes
5 @ 50% - 4 @ 60% - 3 @ 70% - 2 @ 75% - 2 @ 80%
Heavy Single by Feel
Focus here is aggressive dip jump shrug and pull without any hamstring stretch reflex.
And SPEED under the bar. Highly recommend athletes sit at bottom of squat for a second or two to stabilize before standing.
Barbell Cycling Power Clean & Jerks
15 Minutes
10-8-6-4-2 Unbroken Touch n Go Sets
40-50-60-70-80%
The focus here is efficient barbell cycling - ensuring bar take same path on way up as down. Shins, hips, shoulders, overhead.
Beautiful Movement prioritized over load.
Athlete must finish every rep with KNEES, HIPS, & ELBOWS LOCKED OUT by ears.
No credit for "jumping jacks"
Athlete may go for heavy single by feel after completing 2.
THURSDAY 2.3.22
Functional Bodybuilding 7:30am & 6:30pm
5 Rounds for Quality
5 Bench Press @50-60-70-75-80%
8 Pendlay Rows
10 Situp Get Ups
:30 Pallof Press per side
:30 High L Pulses
Breathe Hard 5:30pm
Annie - compare to 5.28.21 & 10.28.21
50-40-30-20-10
Double Unders
Butterfly Situp
10:00 Cap
Situp Standard
Both Hands must touch ground behind head
Athlete sits up perpendicular to floor
Both Hands Touch Toes
MetCon 2
Every 1:30 for 15:00
I1) 21/16 Calorie Row
12) 15 Burpee Star Jumps
FRIDAY 2.4.22
Skill: Handstand Walk - Lower Body Activation
https://drive.google.com/file/d/1JfzVupufmJH6HTZ0ycUZzqxyMdY0cgR5/view?usp=drivesdk
CrossFit Open 19.3
10 Minutes to Complete
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walK
Rx: 50/35 lb DB to 24/20"Box
We will do this Peer Judging like Last Week
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf
SATURDAY 2.5.22
CrossFit Open 14.1
AMRAP 10
15 Power Snatch 75/55 lbs
35 Double Unders
Scaled
15 American Swings
35 Single Unders
Rest 5:00
AMRAP 15
8 Bar Muscle Ups
16 Burpees Over Bar
16 123 Up Downs
12/9 Assault Bike Calories
Scaled
8 Pull-ups/ Ring Rows + 8 Ring Dips / HR Push-ups
SUNDAY 2.6.22
EMOM 32
1. 15 Burpee Plate Hops
2. 16/12 cal Assault Bike
3. 20/16 cal Row
4. Rest