Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 12 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!
WOD:
15 min AMRAP:
15 Overhead Squats 115/80
50 Double Unders
Don’t try to sprint at the get go. Find a pace you can maintain all 15 min.
Scaling:
OHS -> As Needed
DUs -> 50 penguin jumps or attempts through 50 rope contacts
Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 10 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!
WOD:
21-15-9
GHD Sit Ups
Box Jumps (24/20)
Chest2Bar Pull Ups
This gymnastic triplet will test your body control. Concentrate on a tight core, explosive hip extension, and good grip, respectively through the movements
* With an empty barbell, complete 3 reps of: dip/drive/shrug, dip/drive/shrug/elbows high, muscle clean, Front Squat, strict press, hang Power Clean, Hang Squat Clean, Push Press, PC from shin, Push Jerk
WOD:
With a 25 Min Clock, complete the following complex for max weight
1 Power Clean + 1 Hang Squat Clean + 2 Push Press + 1 Push Jerk
* Cannot let go of bar during complex
Score = heaviest weight successfully completed for the complex
So, today is all about moving heavy stuff and holding onto the bar the whole time. If you drop the bar before you finish all the required reps, start over.
** On Negative pull up drill, pair athletes up. Athlete 1 pulls up (retract scapula first) on bar to chin above (athlete 2, is positioned behind athlete 1 and assists if athlete 1 can’t get to top). Athlete 1, then lifts knees up (does not cross feet). Athlete 2 clasps hands at athlete 1’s waist and will begin pulling down on athlete 1. Athlete 1’s goal is to resist. Athlete 2 should use enough tension to get athlete 1 to the bottom in 5 seconds. Once at the bottom, athlete 1 does 1 additional pull up on their own (as high as they can get without breaking form). This way they have done an eccentric hold followed by a dynamic move. Athlete 1 then does an over/under grip and does the same drill, then over/under grip does the drill, then chin up grip and does the drill. Then partners switch. All in all, this drill SHOULD only take 1-1.5 minutes per athlete. This will be our drill to improve back, shoulder, arm strength to help our athletes with pull up strength. This is also good to prep the shoulders for either a pressing movement, or on squat days where they need the upper back/shoulders engaged to keep the bar secure/keep upper back in proper position for any type of squatting
S/S/S:
Back Squat w/2 sec pause at bottom
10,9,8,7,6
Increase weight ea set
WOD:
On a 3 minute clock, complete:
Start at white line, sprint to 30′ mark, sprint back, sprint to 60′ mark, sprint back, sprint to 30′ mark, sprint back.
Remaining time is rest
Do 5 Rounds
When changing direction on the sprint, PUSH off your foot to get speed going!
Make the first EMOM about keeping a good pace and breathing the whole time. Make the second EMOM about sprinting through the work, and resting the remainder of the minute.
* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat , high hang squat clean, squat clean from above the knee, squat clean from shin
S/S/S:
Clean w/2 sec pause at bottom of knee
5X1 AHAP – Do 1 Jerk at the end of every set
So, we are looking for 5 heavy C&Js with a 2 sec pause at the bottom of the knee during the clean. This does not mean hit a 1RM. It means find 5 heavy weights for that day.
WOD:
10 Rounds of “Rowling”
-any meters above or below 100 = number of burpees you do before starting next round
For those not familiar with “Rowling”
Want to make it extra challenging? Go blind. After the first set, turn the display up so you can’t see it during the remaining rounds.
Scaling: None
Cool Down:
Tabata Roll Out:
Spend 20 second per body part rolling on foam roller. Rest 10 seconds between parts. Do ENTIRE body.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20/14-lb. vest or body armor, wear it. Also, Sherri is meeting up at the track at 0700 to run this one. Today take the time to remember to honor and respect the memory of those fallen brothers and sisters of the armed forces. Because of their sacrifice we continue to enjoy the freedoms we have today.
Joint Strike CrossFit 