Wednesday, April 24
Week #4 of "Grunt Work". Full cycle details in "Workout Prep Notes". Three parts today. 1. Strict Handstand Pushups. Checking in for a screen shot of where we currently are, as we approach 1/3rd of the way through "Grunt Work". 2. Barbell Cycling. 3. Conditioning, and a classic CrossFit.com benchmark - "The Chief". ACTIVATION 3 Rounds: 1:00 Light Bike, Row, or Ski Erg 15 GHD Sit-Ups 9 Hand Release Pushups 15 Hip Extensions 9 Wall Squats 2 Rounds: 5 Good Mornings + 5 Back Squats + 5 Elbow Rotations :30s Wrist Stretches 5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses
1 x :20s Handstand Hold Stretch
Strict HSPU (1 x Max Effort)
Strict Handstand Pushups 1 Attempt for Max Repetitions Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd). If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion. Two options for completion: Dumbbell Strict Presses Barbell Half Presses Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range. Barbell Half Presses - Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses - let's choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.
Barbell Cycling (On the 2:00 x 5 Sets:)
3 Power Cleans 1 Pausing Push Jerk + 2 Push Jerks Set #1 - 65% of 1RM Clean and Jerk Set #2 - 70% of 1RM Clean and Jerk Sets #3+4+5 - Build to a heavy complex for the day. On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute.
Repeat for a total of 5 cycles
"The Chief" has been completed in many ways. Some have only scored full rounds, some have scored rounds plus repetitions. If we have an old score we would like to beat, let's use our former counting method. For scoring in the system today, we will be doing rounds plus repetitions. That is, we are working for the full three minutes, with every rep (regardless of the movement) counting as a single "point".
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