Don’t forget: we are streaming UFC 284 on Saturday, February 11th, here at the gym. It will be a potluck style, dish to pass. Friends and family are welcome!
MONDAY
WEIGHTLIFTING
2 Pos SN 5 sets @70% on a 2:00 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 12 SA Alt Farmer Carry Lunges
*goal: pay attention to the rest of the movements done this week, but try to focus on something hard for you that is likely to come up in the Open: PU, MU, HSPU, CTB, DU etc.; compare lunge weight to 9/21/22
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
2×3 @70%, 2×3 @75%
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds, AMRAP 10:
7 Thrusters (95/65 lbs)
7 Bar Facing OTB Burpees
*goal: sprint effort while it is your turn to work; go out as safe and as fast as you can, and see how long you can hang on
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 15:
3 Wall Walks
12 Alternating DBSN (50/35 lbs)
15 Box Jumps
*goal: look up score for 22.1 before doing this; maintain intensity while it is your turn to work; hold yourself and your partner to the rep standards of the movements
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
2 Pos CN+JK 5 sets @70% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of TTB (one at 00:00, one at 00:30)
min 2) 10 Double DB “Front” Squat
min 3) Rest
*goal: consistent or increased number of TTB; can go up in weight but not back on front squat
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL TRAINING
SN BAL
5×3 @65%
*ideally this is done before class
FRIDAY (3 weeks until the 2023 CrossFit Open! Register here.)
WEIGHTLIFTING
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
4 Rds:
Row 2:00 @75-80% effort (you can calculate this off of your best 500m Row, or off of feel, or off of your heart rate monitor)
Row 1:00 easy
-then Rest 2:00 minute-
4 Rds:
Row 2:00 @80-85% effort (you can calculate this off of your best 500m Row, or off of feel, or off of your heart rate monitor)
Row 1:00 easy
*goal: every interval should be repeatable; within the first three rounds, don’t go faster or slower; within the second three rounds, don’t go faster or slower
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
20 WB (20/14 lbs)
10 Pull Ups
5 DL (225/155 lbs)
*goal: break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
