Saturday, January 12
Final day of Week 1 inside "Racehorse". Starting our day with a coupling of bar muscle-ups and ascending weight clean and jerks. This will lead us into a longer chipper, in two variations - team or individual.
Clean and Jerk Conditioning (Time)
For Time: 10 Bar MU + 5 Squat Clean and Jerks (70%) 8 Bar MU + 4 Squat Clean and Jerks (75%) 6 Bar MU + 3 Squat Clean and Jerks (80%) 4 Bar MU + 2 Squat Clean and Jerks (85%) 2 Bar MU + 1 Squat Clean and Jerks (90%)
Given how this workout is specific to you as an athlete, times will not truly be comparable between others. For a reference on our teammates, let's still track our times despite the score being relative to only ourselves. There is a good amount of bar muscle-ups here as well. Modifying these counts so that we can complete each set in at most 2 sets will be important to maintaining the stimulus of the workout. We naturally do not want to find ourselves "stuck" on a bar muscle-up attempt, failing repetitions and losing our conditioning stimulus. Options to modify here are to complete this as 5-4-3-2-1 Bar Muscle-Ups, or to complete as 2x CTB Pull-Ups (20-16-12-8-4 repetitions). On the clean and jerks, despite how these are based on your specific numbers, let's also look at these repetitions from a different angle to ensure we are set up for success here. If we had to, today, we could complete any set unbroken if we were to try, completely fresh and rested. In other words, when we look at our specific weights, taking the third round as an example, it needs to be a loading that we feel confident completing 3 "touch and go" repetitions with.
Speed Bump (team) (Time)
In Teams of 3: 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) Into… 150/100 Calorie Bike/Row 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) Into… 150/100 Calorie Bike/Row 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (135/95) 30 Toes to Bar 30 Thrusters (135/95) Time Cap - 30:00. If we exceed the time cap, add a single second for every repetition not completed. Stimulus wise, with our team of three, we are looking for the following: Weight #1 - A loading all athletes can complete 21+ unbroken thrusters with. Weight #2 - A loading all athletes can complete 15+ unbroken thrusters with. Weight #3 - A loading all athletes can complete 9+ unbroken thrusters with. In the absence of a bike, this can also be completed on the rower, for equal calories.
Speed Bump (individual) (Time)
For Time: 21 Bar-Facing Burpees 21 Hang Squat Cleans (95/65) 21 Toes to Bar 21 Thrusters (95/65) 50/35 Calorie Assault Bike 15 Bar-Facing Burpees 15 Hang Squat Cleans (115/80) 15 Toes to Bar 15 Thrusters (115/80) 50/35 Calorie Assault Bike 9 Bar-Facing Burpees 9 Hang Squat Cleans (135/95) 9 Toes to Bar 9 Thrusters (135/95) Stimulus wise, we are looking for the following: Weight #1 - A loading we are confident we could complete 21 thrusters unbroken with, when fresh. Weight #1 - A loading we are confident we could complete 15 thrusters unbroken with, when fresh. Weight #1 - A loading we are confident we could complete 9 thrusters unbroken with, when fresh. In the absence of a bike today, we can complete equal part calories on the rower.
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