Strength
1A) Push Jerk
Performance (Wendler 5-3-1):
The last set is max effort. If you feel good, go for as many reps as possible. If you feel run down, stop at 5.
Fitness:
1B) Ring Row
Conditioning
In 14:00, climb the ladder, adding 5 reps each round:
Optional Independent Work
3 Sets:
*Programming Note*
Our performance track will now be incorporating Wendler’s 5-3-1 template. This will allow you to push it when you feel good and hold back when you feel run down. Here are some things you need to know about Wendler’s 5-3-1.
Basic Structure:
The last working set each day is meant to be a max effort. If you feel good, go for as many reps as possible. We hope to see you get stronger by not only increasing your 1 rep max, but also setting “rep records.” If you go from squatting 100# for 5 reps to squatting 100# for 8 reps, you’ve gotten stronger. This has great carry over to the CrossFit Games Open.
That being said, we recommend you start light. It may be a good idea, to use a training max (90%). This is a linear progression and it is designed to allow you to progress slowly. After the deload week, you will add 5 pounds to upperbody lifts and 10 pounds to lower body lifts. If you start too heavy, you may hit a plateau too soon. Start light and allow the program to work it’s magic. Please feel free to ask your coaches if you have any questions.
Strength
Front Squat
Performance (Wendler 5-3-1):
The last set is a max effort set. If you feel good, get as many reps as possible. If you feel run down, stop at 5.
Fitness:
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00 of:
Rest 2:00
Optional Independent Work
5 Sets:
3 Sets:
*Note there is no strength today. If there is time after the conditioning, we will be doing the optional independent work as a class.*
Conditioning
Complete as many reps as possible in 5:00 of:
Rest 2:00
Complete as many rounds as possible in 5:00 of:
Rest 2:00
Complete as many rounds as possible in 5:00 of:
Rest 2:00
Complete as many rounds as possible in 5:00 of:
Optional Independent Work
3 Sets:
Strength
Rack Pull
Performance:
Fitness:
Conditioning
Complete as many rounds as possible in 12:00 of:
Optional Independent Work
5 Sets:
*Programming Note*
This upcoming month is all open specific. You’ll see a lot of specific couplets and triplets in time domains that will probably pop up in the open. The movements are specific and the workouts will be tough! We’re utilizing Wendler’s 5-3-1 program for some of the strength (front squats, deadlifts, and overhead). This is meant to provide the opportunity to push hard when the body feels good and to back off when it doesn’t. There will most likely be sways in your desire to train given the volume of hard workouts. If you have questions feel free to ask one of your coaches.
Strength
Performance: Touch and Go Power Clean
Fitness: Hang Power Clean
Conditioning
3 Sets:
In 4:00, climb the ladder adding 3 reps each round:
2:00 Active rest between sets.
Fitness:
Optional Independent Work
3 Sets: