Wednesday, May 1
Week #5 of "Grunt Work". Full cycle details in "Workout Prep Notes". Starting our Wednesday with our conditioning for the day - "Waterlogged". Transitioning to two parts afterwards: A) Body Armor, with a focus on our midline. B) Odd-Object Conditioning, with an 800 meter sled movement. ACTIVATION 500 Meter Light Row, into... 2 Rounds: 21 Banded Pull-Aparts 15 AbMat Sit-Ups 7 Horizontal Ring Rows 5 Spiderman + Reach (each side
For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs Dumbbell - 50/35 Box - 24"/20"
In "Waterlogged", we start with a 1,000 meter row buy-in. Similar to the CrossFit.com benchmark "Jackie", we want to pace this opening row. The effort it takes to move 10 seconds faster (5 seconds on our /500m split), is very significant. 10 seconds however on the dumbbell snatches and burpee box jump overs can disappear in a single transition or an extra break. Our focus is on the snatches and burpee box jump overs. We want to move into this portion of the workout on the attack… and not sooner. On these reps, we have a total of 60 dumbbell snatches and 30 burpee box jump overs. Stimulus wise, we are looking for a dumbbell snatch load that we are very confident we could cycle for 30+ repetitions unbroken, when fresh. We may not complete that set of 30 unbroken, but if we absolutely had to… we could hold on. Individual strategy varies here, as a break on these 30 snatches may be in our best interest. It wouldn't be to preserve ourselves for the next set of snatches, but rather because of the burpee box jump overs. The BBJO is a movement that can slow dramatically for athletes when we get overly tired. Slow movement, coupled with extra motion, can add multiple seconds per rep. Let's approach the dumbbell snatches with the burpee box jump overs in mind. Rep wise, we are half way through the snatches and burpee box jump overs when we complete the first "round" (30 and 15). It is here, where we want to pick up our pace. It's not a sprint at the final 10/5, but rather a fast pace that starts on the 20/10. We can only make up so much ground in a final push… let's start early.
Metcon (AMRAP - Rounds)
4 Giant Sets: 6 Weighted Pull-Ups 12 Barbell Good Mornings 15-21 GHD Sit-Ups Max Effort L-Sit Rest 2:00 between efforts. Aim is to build to a moderate on each - weighted pull-up and good morning. These pull-ups are intended to be strict, either using a belt, or by holding a dumbbell between the thighs/feet. If we are not yet completing weighted pull-ups, complete these as strict, banding as necessary to find the repetitions. On the good morning, let's stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load, but moved well.
Metcon (AMRAP - Rounds)
800 Meter Sled First 200 Meters - Sled Pull (facing away) Second 200 Meters - Sled Drag (facing sled) Third 200 Meters - Sled Pull (facing away) Fourth 200 Meters - Sled Drag (facing sled) Athlete's choice on loading, given the various sleds and surface types amongst us. Stimulus wise, we are looking for a challenging load that we are walking with, and not running. But, a load that we are confident we could complete in 100m sections. That is, a single (and brief) break in each 200 meter section.
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