Workout of the Day

Monday-Sunday 190422-28 - Competition

Monday 4/22
Rest Day

Tuesday 4/23
A. 800 m Run
+
Barbell Snatch Warm Up

A. Tall Snatch + Snatch Balance + Overhead Squat 5x(3+3+3) , increasing

B. 5 sets of 1 Squat Snatch + 1 TNG Squat Snatch with 5 second descent (60-75% of 1 RM)

C. Front Squat 5×1 (85% of 1RM)

D: 4 rounds for times of:
10 Alternating Dumbbell Snatches
5 Right Arm Dumbbell Front Squats
5 Left Arm Dumbbell Front Squats
5 Right Arm Dumbbell Thrusters
5 Left Arm Dumbbell Thrusters
Rest 1 minute

Wednesday 4/24
A. MBC
+
10 rounds of:
1 minute Row for meters
Rest 2 minutes

Click here for the rest of this week’s Competition programming:

Sunday-Sunday 190421-28 - Specialty

Endurance
Sunday 4/21
“Ground Fault”
For time:
1 Mile Run
50 Wall balls (20/14)
40 Box Jumps (24/20)
30 Burpees
40 Pull Ups
50 American Kettlebell Swings (24/16)

Compare to 10/28/18.

Wednesday 4/24
Partner “Jordan”
30 minute AMRAP of:
100 American Kettlebell Swings (24/16)
100 Sit Ups
100 Air Squats
100 Push Ups

Note: One person working at a time, partition reps as desired (“chipper” style).

Functional Strength
Sunday 4/21
A. In 10 minutes complete 20 back squats (265/185).

B. In 10 minutes complete 500 ft of heavy farmers carry (330/230).

C. In 10 minutes complete 75 burpees for time.

Sunday 4/28
A. Banded Deadlifts 5 x 3, across (65% to 70% of 1 RM)

B. Partner Conditioning
8 rounds of:
5 Parallette Push Ups
10 Double Kettlebell High Pulls
15 Box Jumps

Note: alternate rounds with partner.

Gymnastics
Week 4/4 – Kipping and Core Strength

Looking to improve your toes-to-bar and kipping pull-ups? Come to gymnastics class for the next four weeks and learn how to kip! We will cover proper technique, body positions and drills to achieve a strong and controlled kipping swing. The class will be beginner friendly, but even the most experienced CrossFit athlete can stand to practice their kip.

Along with kipping, we will be focusing on abs! Building a stronger midline will help improve your posture, stabilize your lifts and prevent injuries. Expect to be challenged with some more “gymnastics” type core exercises – definitely no ab mat sit ups!

Olympic Weightlifting
Sunday 4/21
Tall Clean
5×3

Clean Above Knee
5×3

Wednesday 4/24
Jerk Behind the Neck + Jerk
5x(2+1)

Jerk
5×2

Sunday 4/28
Tall Snatch
3×3

Snatch Above Knee
3×3

Snatch Below Knee
3×3

Snatch
3×3

Barbell 4/21 through 4/27

Cycle 30 Week 4:
This is the last week of training where we are going to push the intensity before taking an easy week. On Monday and Thursday you should be taking attempts with new weights for sets of 2 on the snatch and clean, assuming you are feeling up to the task. If not, focus on getting good reps in. Work up to a challenging set of 5 on the squat on Monday, it does not matter if it is above or below your 7RM. Your light days should be very light.

Sunday 4/21
Power Clean + Low Hang Clean + Jerk
60-70% 2RM/1+1+1×7
Clean Pull
80%/3×4
Broad Jumps
4×4

Monday 4/22
Block/Floor Snatch
85-100% 3RM/(2-1)x4
Squat
5RM
Kettlebell Swings
3×12

Tuesday 4/23
Muscle Clean + Squat + Jerk
X/3+3+3×3
Block/Floor/Clean + Jerk
70-75% 2RM/1+1×10
Block/FloorClean Pull
100%/1×3
Overhead Carries
3x45s

Wednesday 4/24
Muscle Snatch + Power Snatch + Half Snatch + Snatch
X/1+1+1+1×7
Block/Floor Snatch Pull
100%/1×3
Vertical Hops
25-40kg/5×3
Behind Neck Jerk
X/3×5
Kettlebell Swings
3×12

Thursday 4/25
Block/Hang/Floor Clean
85-100% 2RM/2×5
Front Squat – tempo 3-2-3-1
60% 7RM/3×3
Jump Squat
25-40kg/3×3
Hanging Knee Raises
3×15

Saturday 4/27
Competition Brooklyn Barbell at 9am