Summer is Coming Hypertrophy Cycle
The CrossFit Open was fun! Many of you stepped out of your comfort zones and tried movements and weights you'd never tried in class! Hopefully you were inspired to learn some new skills and get stronger in the coming year!
But this summer when you're at the beach, no one will ask how many reps you got on 22.2.
It's time to take a step back from going as fast as possible.
And take a big step into adding lean muscle mass, improving movement patterns, and getting STRONG!
We will continue to do metabolic conditioning workouts (MetCons) but the focus will be less about doing as many reps as possible or as fast as possible and MORE For Quality, Power Output and/or Load.
MONDAY 3.14.22
Lift Heavy Daily Max Effort - 10:00
10RM Front Squat from the Floor
Athletes have 10 minutes to find a heavy unbroken set of 10 front squats. Plan to do 2-3 warmup sets of 10 and send it on the last set.
Athletes unable to do cleans may squat from the rack.
Feel free to partner up on barbells to save time
Hypertrophy EMOM 20
M1) 10 Strict HSPU / DB Press
M2) 10 Tempo Goblet Bulgarian Split Squats Left
M3) 10 Tempo Goblet Bulgarian Split Squats Right
M4) AMRAP 123 Up Downs
No abmats for HSPU. Head must be on same level as hands.
Choose load that is challenging for 10 reps but you should be able to do all 10 each minute.
TUESDAY 3.15.22
Lift Heavy EMOM 10
M1) 5 Bench Press 60-70-75-80-80%
M2) 5 Strict Tempo Pull-ups
:02 chin above bar, :02 control down
Athletes may use bands for pull-ups to get full ROM with control.
Advanced Athletes May do weighted pull-ups
Building Work Every 2:30 for 22:30
A) 20 Alt DB Bench Press + 20 DB Gorilla Row + Max Plank Hold
B) 1:00 Straight Arm Banded Press Downs + AMRAP Runningman Sit-up
C) Row 500/400m Row @ 1:45/1:59 Pace
WEDNESDAY 3.16.22
Snatch Positional Work EMOM 8
Muscle Snatch + Power Snatch + Snatch Balance + Overhead Squat @50-60%
Heavy Snatch by Feel until 15:00
Nacho Man Complex EMOM
3 Hang Power Clean + 3 Push Jerk + 3 Front Squats
0:00-5:00 @ 135/85 lbs
5:00-10:00 @ 165/105 lbs
10:00-15:00 @ 185/120 lbs
THURSDAY 3.17.22
Functional Bodybuilding 7:30am & 6:30pm
SWOLEMOM 30
M1) Handstand Hold
M2) 3 Position Bicep Curl
M3) Slow Seated High L Raises
M4) Row Arms Only
M5) Zombie Sit-ups
Work :30-45 each minute
Scoreboard total zombies
Breathe Hard 5:30pm
Every 5:00 for 30:00
A) Terrible Stair Run
B) 30/24 Cal Assault Bike
C) 50/40 Calorie Row
The intent today is for athletes to go HARD on these movements and aim to get them done in 2-3 minutes and use remaining time to rest.
FRIDAY 3.18.22
German Volume Training Week 1
EMOM 20
M1) 10 Strict Ring Dips or DB Bench Press Neutral Grip
M2) 10 Double DB Front Squats
Banded Buyout
:45 on, :15 off for 12:00
Banded Chest Fly
Banded Tempo Row
Ukrainian Twist
SATURDAY 3.19.22
0:00-10:00 EMOM
M1) 10 Strict Pull-ups
M2) 50 Double Unders
10:00-12:00 Rest
12:00-22:00 EMOM
M1) 50' Handstand Walk or Practice
M2) 15 Toes to Bar
22:00-25:00 Rest
25:00-34:00 Relay EMOM
Teams of 3 - One Athlete Works per minute
20/15 Cal Assault Bike Sprint Relay
Goal is for athletes to redline each round
Move well lift heavy week 1
Baseline
Three attempts for snatch
Three attempts for Clean & jerk
Positional Strength Work
4 rounds
8 Tempo Back Squats @50%
8 Strict DB Press/Side from Split Position
8 Strict Pull-ups
10 Zombie Sit-ups with Barbell or Plate
Back squat tempo- :02 down, :02 just below parallel, fast on the way up
SUNDAY 3.20.22
AMRAP 36
800m Run
1000m Row
50/40 Cal Bike
800m Route
https://drive.google.com/file/d/1QfEa1zARLYk4f1xtK1iz_RPsHdcpdoiJ/view?usp=drivesdk
Be sure athletes go through side door and NOT through lobby when entering and exiting building