Long Hot Summer Day

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

15/12 Calorie Ski (OR Row)

15/12 Calorie Bike

10 alternating v ups

10 hollow rocks

10 hanging scap retractions

5 kip to swing

then…

Barbell Prep:

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

Weightlifting

Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + Clean + Jerk: ((2+1+2) x 3 sets – (1+1+1 ) x 2 sets)

Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + Clean + Jerk:

– (2+1+2) x 3 sets

– (1+1+1 ) x2 sets

* Rest 2 minutes between sets

How to approach the lifts

Move up in weight each set. Do not start counting sets until 65-70% 1RM clean and jerk.

Focus is on consistency and speed!

Record each set as 1 of your scores for load

Example Sets

Set 1:

2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 195# (65%)

-Rest 2 minutes-

Set 2:

2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 195# (65%)

-Rest 2 minutes-

Set 3:

2 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 2 Jerk @ 205# (67.5%)

-Rest 2 minutes-

Set 4:

1 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 1 Jerk @ 210# (70%)

-Rest 2 minutes-

Set 5:

1 Halting Clean Deadlift to Mid Knee (pause for 3 seconds) + 1 Clean + 1 Jerk @ 225# (75%)

Based off of a 300# Clean and Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

20/16 Calorie Row

10 Burpee Box Jump Over (24″/20″)

-Rest 0:30 seconds b/t rounds-
TARGET SCORE

Target Rounds: 7+

STIMULUS and GOALS

These are hard effort rounds

The focus is pushing the pace on the burpee box jump overs under fatigue.

WORKOUT STRATEGY & FLOW

Row: This is a hard effort pace. Ramp up the rower fast in the beginning and then settle into a hard pace from there. You should finish around the 1:00-1:10 mark.

Burpee box jump overs: Move a little faster than you usually would here. Work on good technique and foot work to keep you efficient.

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