Friday, December 14
Workout Definition Starting the day off with our newest CompTrain benchmark - "Joker". Demonstrated by 3-Time CrossFit Games Champion and CompTrain Master, Dave Hippensteel. Watch the video, here - youtu.be/Sc0X8CIS1GU Following, we'll move into a combination of heavy squat cleans and handstand walking. Body Armor to finish our day. ACTIVATION 3:00 Bike or Row Every minute, pick up our intensity just a touch. Starting from a very light conversational pace, let's progress to finish in the third and final minute with a moderate pace. 2 Rounds, walk through pace: 5 Strict Pull-Ups 10 Slow Pushups 15 Sit-Ups 20 Air Squats 20 Double-Unders 2 Rounds: :30s Walkouts :30s Alternating Samson Stretches :30s Warrior Squats
1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift Deadlift - 225/155 An inverse ladder repetition scheme, where we'll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it. Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won't be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder. Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most - in these final, larger, sets of toes to bar.
Squat Clean & Handstand Walk (Time)
For Time: 10 Squat Cleans (60%) + 20' HSW 8 Squat Cleans (68%) + 40' HSW 6 Squat Cleans (75%) + 60' HSW 4 Squat Cleans (83%) + 80' HSW 2 Squat Cleans (90%) + 100' HSW This workout involves a larger amount of handstand walking, where we want to modify accordingly. There are many ways we can approach, either by modifying the distance of each round, modifying the distances of the later rounds (larger distances), or by giving ourselves a time cap for each walk. No right or wrong approach today, with the underlying stimulus being that we are challenging ourselves with the combination… heavy and challenging barbells with handstand walking. If we are not handstand walking today, Handstand Weight Shifting (Video) for 10s per every 20' of HSW can be a very effective modification, as can be a simple, yet challenging handstand hold against the wall. On the squat cleans, athletes are to use a single barbell and change the loads between rounds.
Metcon (No Measure)
4x7 - Weighted Strict Ring Dips 3x7 - Pausing Kettlebell Waiter Squats (each side) 2x30 - GHD Sit-Ups Rest as needed between each set, aiming to keep it to 2:00 or less. Complete all sets of the movement before moving onto the next. And on both weighted movements, athletes are free in load as the sets progress, with the underlying intention on all sets being unbroken. Body Armor is always about strengthening through sound mechanics, rather than maximal load. Click HERE for a video of the KB Waiter Squat. Completed with a single kettlebell, this is a pausing squat with the weight racked on one shoulder for all seven repetitions. Switch sides for the same amount of reps on the opposite side - 7 reps. Free to use a dumbbell as well if this allows for better choices in appropriate loading.
------------------- "Pressure can bust pipes, but it can also make diamonds." – Robert Horey There’s no such thing as bad events. And there’s no such thing as bad pressure. Only how we perceive it. Pressure is nothing but catalyst. It’s a force that demands our undivided attention – our full focus, as an ever present reminder that our time here is limited. And that we must keep moving forward. Not tomorrow, but today. We can all relate back to a time where pressure moved us in a major way. Maybe it was at work, burning the candle on both ends to finish a project. Maybe it was back in school, studying for an exam the next day. Maybe it was the sudden turn of a loved one’s health, opening our eyes to how important it is to spend time with them before it’s too late. Pressure isn’t bad. It’s only a reminder that we won’t be here forever. Something we often forget.
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