Feb 3, 2020
Strength
Back Squat @ 55X1
Strength Notes
Today’s strength is back squats. Every rep will be performed with a :05 descent and :05 pause in the bottom. Limit yourself to a :01 pause between reps. You will warm up to a weight that at this tempo, after your first working set you felt like you could have performed 3 more reps with the prescribed tempo. You will use this weight for all 4 working sets. Keep in mind that this is a lot of time under tension. The working weight will most likely be on the lighter side.
Conditioning
At 0:00, complete 3 rounds for time:
- 20 Wall Balls (20/14)
- 10 Dumbbell Snatch (70/50)
At 8:00, complete for time:
- 60 Wall Balls (20/14)
- 30 Dumbbell Snatch (70/50)
6:00 time cap on both workouts.
Conditioning Notes
Today’s workout consists of two task priority intervals. There is a 6:00 time cap on both workouts.
The wall balls should be at a weight that allows you to complete the sets of 20 unbroken. On the second portion of the workout, you should still be able to maintain sets of 20.
The dumbbell snatches should be at a weight that allows you to complete sets of 10 unbroken. If you are not switching in the air, ensure the 10 reps are done in under 1:00. Make sure you are able to maintain this pace on the second portion of the workout. Adjust the weight accordingly.
Feb 2, 2020
Strength
1). Strict Pull Ups or Ring Rows
2a) Barbell Curl
2b) Push Ups
Strength Notes
Today’s strength is our test for February’s movement of the month. You will warm up with a set of 50% of your projected number during your max effort set. Rest at least 2 minutes before completing your test. There is no tempo restriction on these pull ups, but be careful to reach a full lockout at the bottom and chin over the bar each rep.
After completing your set of pull ups, alternate between curls and push ups for 3 working sets. Choose a weight on the curls that allows you to fully extend your elbows at the bottom and complete the set without stopping. There is no tempo restriction on the push ups, but ensure each rep is completed under control. If you cannot complete 10 reps unbroken, elevate your hands.
Conditioning
5 Rounds
Complete as many rounds and reps as possible in 2;00
- 6 Clean and Jerks (95/135)
- 12 Burpees over the Bar
Rest 2:00
Conditioning Notes
Today’s workout consists of 5 time priority intervals. The clean and jerks should be performed as very quick singles. If they take longer than :30, lower the weight. The burpees should also be completed in 1:00 or less. Adjust the number of reps accordingly. The goal is get well into the second round during the 2:00 of work.
0730 Endurance Class
Every 6:00 for 6 rounds:
- 500m/400m Row @ 2k+:06
- 1000m/800m Bike @ moderate pace
Notes
Today’s endurance class is 6 intervals of rowing and biking.
The row is meant to be at a hard pace, but one that you can hold for 6 rounds considering you’ll have about 2:00 rest between efforts. 2k+:06 means that if you’re 2000m time trial PR is 7:20, that means your pace was 1:50, so today you will row at 1:56.
The bike is not meant to be performed at a hard effort. The pace you choose should feel very sustainable.
If you’re 2000m time trial PR is 7:30 or faster, you will row 500m and bike 1000m today. If it is slower than 7:30, you will row 400m and bike 800m today.
Feb 2, 2020
Programming Updates
Movement of the month:
Strict Pull Up
We will be testing our strict pull up at the beginning of the month. Since we are all at different points in our journey towards improving our pull ups there will be two versions we will offer for a test. They are the following:
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One max effort set of horizontal ring rows.
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If you do not yet have one strict pull up, this test is for you.
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When we retest at the end of the month, make sure to perform your ring rows at the same angle you tested them at the beginning of the month.
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If you felt like you were close to a strict pull up, before your ring row test at the end of the month, you may test a strict pull up.
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One max effort set of strict pull ups.
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If you have one or more strict pull ups, this test is for you.
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These will be performed with a pronated grip. This is because most movements in CrossFit hanging from the bar are performed with a pronated grip.
Throughout the month, we will be developing our strict pulling strength through a variety of exercises and rep schemes.
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Warm ups will include shoulder strengthening exercises such as push ups, ring rows, handstands, strict pull ups, and more. They will not be intense, but an important part of developing upper-body strength is frequency. How often are you performing these exercises throughout the week? This is why warm ups are so important.
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Our strength portion of class will include the following:
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Volume accumulation. We will be gradually building the total number of reps you perform in a session, and across the weeks and month.
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Pulling and pushing in different planes. It’s important for both strength development and overall shoulder health to vary the angles at which you pull and press.
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Our conditioning portion of the class will also include pull ups and we will gradually increase the volume across the month.
Secondary Strength Focus
Back Squat
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Once per week.
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Every session will allow you to adjust based on how you feel that day through RPE prescriptions.
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Varying tempos that will progress from slow eccentrics and long pauses to quicker eccentrics and shorter pauses. This will allow us to progress the intensity throughout the month.
Strict Press
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Once per week.
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We will begin by establishing a heavy set to establish a baseline.
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The first few sessions after that will be higher volume and we will gradually progress to lower volume, higher intensity.
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This will pair nicely with our movement for the month, the strict pull up.
Microcycle Preview
- Monday: strict pull up test
- Tuesday: back squat
- Wednesday: partner workout
- Thursday: strict press
- Friday: intervals
- Saturday: team workout
