WEDNESDAY 2.13.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
2:00 AAB or 2:00 DU
Barbell Warm Up
1: Power Clean (CUSTOM)
On the Minute x 10:
On the 0:00… 3 Power Cleans @ 65%
On the 1:00… 2 Power Cleans @ 70%
On the 2:00… 1 Power Cleans @ 75%
On the 3:00… Rest
On the 4:00… 3 Power Cleans @ 70%
On the 5:00… 2 Power Cleans @ 75%
On the 6:00… 1 Power Cleans @ 80%
On the 7:00… Rest
On the 8:00, 9:00 and 10:00 – 1 Power Clean, climbing.
*log heavy power clean for the day
MC: “Squeaky Wheel” (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double-Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)
“Squeaky Wheel” combines two basic monostructural movements with a moderate push jerk. Stimulus wise, we are looking for a loading that we are very confident we could complete 10+ rounds unbroken, and during the actual workout, we break at most one time. The aim is a challenging weight, but not one that we need to split as 4-3-3.
Strategy wise, our first focus is on the push jerks. Naturally, if we either miss a repetition or require additional breaks, we will be left staring at a barbell on the floor as seconds move by. Minimizing seconds not moving forward in a workout is almost always the first place we direct our efforts to, and those seconds if they come lie dominately from the push jerk barbell. As we move through these repetitions early in the workout, a focus point is our lockout. Looking at the workout as a whole, our shoulders will be “working” for all three movements. Double-Unders do amount to a tax on the shoulders, and we naturally do not want to ignore the effort our arms will give us on the bike. To ensure that our pace on the push jerk barbell is maintained throughout the full duration, a focus here is to use our legs to the full capacity we have them for. Place a large emphasis on our dip drive, elevating the bar as high as we possibly can, followed by an immediate punch to lockout. This allows our legs to stand the bar to the finish of the repetition versus the press-out. Press-outs early, will catch up later.
Backplanning, looking at the biking.. this is our pacer for the workout. We want to transition into and our of the rope and barbell with a purpose. But on the bike, we can find our composure here. Regain our breathing, and focus on controlling our heart rate. On the final few calories before finishing our total, ease off the pressure from our arms to the handles, and slow our pace just slightly. This will afford us a brief recovery in the final seconds on the bike, facilitating a quick and effective transition to a large set of push je
EC: Metcon (Weight)
EXTRA CREDIT:
5 Supersets:
5-4-3-2-1: Heavy Deadlifts
After each set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-Ups
5 Deadlifts – 70% of 1RM Deadlift
4 Deadlifts – 73-75% of 1RM Deadlift
3, 2, and 1 – Build to a heavy.
On the deadlifts, we are looking to build towards a heavy single following our conditioning today. Moving heavier loads after an intensive conditioning piece is a skill to consistently refine. To clarify – looking for a heavy single, and not a max effort single. Let’s place more emphasis on our movement, than the loading on the bar. On these repetitions, we’ll start 70%, climb 3-5% for the following set, and it’s athlete’s choice beyond that. We can continue to climb in the same 3-5% jumps, entirely based on feel of the previous set.
Following each set, we have two additional accessory movements.
Tempo Dumbbell Bench Press – Two dumbbells, on a flat bench. A tempo descend down for 5 seconds, followed by an immediate press to extention.These seconds will add, resulting in a challenging set of 10. The loadings, given that time under tension, will naturally need to be lower than we normally may complete on a regular dumbbell bench press.
Weighted AbMat Sit-Ups – Anchor our feet, and hold a loading across the chest. A dumbbell or plate held close, and a loading that allows all 15 repetitions to be completed unbroken. Athletes are free to stay at the same weight across, or build to a challenging set by the end of the 5 sets.