Mon: Only + 7 min emom HPC 5@145
4 rounds 400 m run 20 alt DB snatch #54/35 50 double unders
Ok, so I haven't heard about any results from anyone over the last 4 weeks. These workouts have a purpose and a sequence. You cant just throw an extra cup of milk in a recipe for a cake and expect it to come out the same just because you like milk. If you are using this blog to "cherry pick" workouts and you are doing fitness for fun, then more power to you. I hope you find the workouts fun and challenging. If this is the "program/recipe" you follow then it will work best as a stand alone program and the more compliant you are, the more results you will see. If you are a serious fitness competitor (would like to compete in local competitions at an Rx'ed level) follow the recipe as best you can and post your results or email them to me so that the program can me molded by your needs. Here is a breakdown of our focus for the next 4 weeks. OLY OLY OLY, and STRENGTH! Here is an example of how to hinder your gains over the next four weeks. When doing z1 work on Wednesday, amping up the intensity to make it feel like a metcon or possibly adding another conditioning piece. You cannot get stronger by doing more metcons at a high intensity during a strength cycle, Gymnastics proficiency is also STRENGTH. To get more specific about the breakdown :
Monday: oly + power pulling endurance, examples of power pulling endurance are: Isabel, grace, Randy, 11.1, 14.1, 12.2 if your Randy score was over 4 minutes you finish dead last in every regional if your Isabel was over 4 minutes last week, you will struggle at local comps in the Rx'ed division
Tuesday: upper body gymnastics and running. A new CrossFitter asked my what a good number of UB muscle ups would be, my reply, "20". Yes, men and women will have to do muscle UPS, and strict hspu at local comps at the Rx.ed level. This should be a MAJOR focus. Gone are the days of no-running in CrossFit. Your 9 minute mile isn't gonna cut it anymore. Get good at running and get good at running with proper technique
Wednesday: strength and cardio endurance. Don't push the damn z1 work. Also, don't skip it.
Friday: muscular endurance: its a delicate balance to combine this with strength improvement so don't overdo it, but learn to handle the burn
Saturday: higher level skill work (hs walks) and competition type metcons . Learn to HS walk.
Mon: Only + 7 min EMOM 10 Ps @ #75
Tuesday: 30 muscle UPS for time + 400 x 6 rest 1:30 3-4 sec deviation tops
Wednesday oly + 5 mile assult bike Z1
Friday: oly + 100 wall balls in sets of 10 UB
Saturday: 200 double unders for time + 5 rounds 20 cal 20 box jump overs 24"
Run 400 m rest 1:30 descend
20 cal row
5 HSPU strict
HS walk practice
50 double unders
25 wall balls
25 double unders
HS walk practice
Build to a medium set of 5 deadlifts in five sets from empty bar
15 box jumps
12 HR push-ups
9 deadlifts #155
This blog will primarily serve those who wish to compete in CrossFit in some form.