Monday 3.18.19 CrossFit

CROSSFIT

STRENGTH
Back Squat (4 x 2.2.2 (15s))

METCON
“Abs of Steel”
For Time:
– Buy in –
50 T2B
– Then –
50 Front Rack Lunges

FINISHER
5 Minutes of Recovery Work
ie. Easy row, jog, bike

WHITEBOARD BRIEF

– Strength: Make sure to review the video on the why behind cluster sets beforehand. There should be a total of 24 work reps meaning Athletes won’t count the 2-3 warm-up sets prior to starting work sets. Start around 70% of 1RM Back Squat and progress to a heavy set. The last 2 SETS should be HEAVY and hard! This was last tested on 10/22 so Athletes should have a plan on how to beat their previous number. No one should be failing on these sets, but still make sure you have spotters in place for at least the last difficult sets.
– Metcon: **Note: This workout HAD Bar facing burpees as a penalty, but in light of the Open WOD 19.4 I have removed them which means you can go heavier with their lunges today. The lunges can be done in place if that works better for the layout. This “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. T2B should be broken up based on a strategy to avoid hitting failure, but since there is interference with T2B/Front Rack Lunges, I’d advise Athletes to break T2B sooner than normal. Keep in mind the Front Rack lunge is demanding on the core but will be even more demanding after 50 T2B so strategy is key. Athletes should try to get a big set out of the way right out of the gate on the lunges. 70% effort for T2B and 90-95% effort for lunges. Last tested on 10/22.

ENDURANCE

METCON

1,000/800m Row
80 OH Plate Lunges
60 Plate Snatches
40 Burpees to Plate
– 2:00 Rest –
40 Burpees to Plate
60 Plate Snatches
80 OH Plate Lunges
1,000/800m Row

WHITEBOARD BRIEF

We want  athletes to understand the concept of a chipper here. Making sure they know whatever  they do on this first half will have an effect on the second half. Pacing is key, help them with efficient break up ideas and pacing ranges, but think 80-85%.

By | 2019-03-17T13:08:48-04:00 March 17th, 2019|WOD|Comments Off on Monday 3.18.19 CrossFit