Don’t forget! This Saturday, February 11th is the In House Sunset Showdown Jiu-Jitsu tournament! Tournament starts at 4:00PM, and after we are streaming UFC 284. Friends and family are welcome! Sign up for a dish to pass at the front desk.
MONDAY
WEIGHTLIFTING
SN 5×2 @78, 78, 78, 83, 83% on a 2:30 INT
CONDITIONING (training)
5 Rds, 1 every 3:00
5 PSN @50, 55, 60, 65, 70% of PSN
50 DU
MR AbMat Sit Ups in remainder of 2:00
*goal: smooth TnG reps on PSN for as long as possible, but note at which weight you need to move to singles; if you have some DU try to work them in
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
5×4 @86%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 3:00 INT
*use same number as last week
CONDITIONING (training)
AMRAP 25:
Row 500m
15 TTB
10 BBJO (24/20”)
10 Alt DBSN (50/35 lbs)
1:00 Rest
*goal: break up movements less as workout goes on; ***use your legs on the DBSN instead of muscle snatching them***
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2-3 sets of HSPU
min 2) 15 UB RKBS
min 3) Rest
*goal: consistent or more reps on HSPU; work up to most difficult version of HSPU you can do; can go up in weight on KBS
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @73, 73, 78, 78, 78% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 6 RFT:
10 Double DB PCN (50s/35s lbs)
12 Alt Pistol Squats
12 V Ups
*goal: sprint effort; partners help remind each other of movement standards during the workout
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 @75, 75, 80, 80, 80%
*ideally this is done before class
FRIDAY (1 week until the 2023 CrossFit Open!)
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:30 INT
*use same number as last week
CONDITIONING (competition/test)
8 RFT:
16 WB (20/14 lbs)
8 CTB PU
4 PCN (155/105 lbs)
*goal: break movements up less as workout goes on; see if cycling or fast singles works better on PCN; make PU the most difficult version you can
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5-8 cycled STO
*goal: can go up in weight but not back on STO; focus on breathing and most use of your legs possible
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
