Wednesday, July 10
Week #2 of "Sled Dog" Full training cycle details will always live in the "Workout Prep Notes" below. Technique work on the barbell to start, with pausing and static work on our overhead. This will lead us into our barbell cycling effort for the day, push jerks and deadlifts. Conditioning to close, with an all bodyweight modified version of "Annie". ACTIVATION 1 Round: 12 Light Calorie Assault Bike 12 Spidermans (6/each) 9 Moderate Calorie Assault Bike 50' Single Arm Overhead Carry (25' each) 6 Fast-ish Calorie Assault Bike 6 Inchworms
Push Jerk Skill (Alternating "On the Minute" x 8)
Alternating "On the Minute" x 8 (4 Rounds): Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive Minute 2 - :30s Barbell Overhead Hold Pausing Jerk Drive - http://youtu.be/hKkvWzxvt4M Barbell Overhead Hold - http://youtu.be/ywdpPr9HBm0 Percentages: On the jerk drives, start 50% of your estimated 1RM, and steadily build from there. Always take the bar from the rack. On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%. Light-to-moderate loads are the aim here… so that we can focus purely on our positioning. On the pausing jerk drives, the purpose is to find the weight directly under our heel-arch. The front half of our heel, or said another way, directly beneath our ankle bone. It is very common for athletes to come to their toes on a jerk, and this drill re-enforces the proper movement pattern of driving through the heels, and not the ball of the foot. The full foot is glued to the ground (to include all toes), but the weight is back towards the heel arch. On the overhead hold, this is purely a chance to fine tune our overhead lockout. A common fault here is a relaxed midsection, or "exposed ribs". Think about flexing down our abs, bringing our rib cage in tight.
Metcon (AMRAP - Reps)
All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks 1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks :45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks :30s On, :30s Off - Deadlifts :30s On - Push Jerks Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light." Rx Male 95-135-155-135-95 Female 65-95-105-95-65 Rx+Male Pounds - 135-155-185-155-135 Female Pounds - 95-105-125-105-95 Stimulus wise, we are looking for the following criteria on the three loadings: Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh. This is a running clock effort, which will last 13:30 in total. Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete's are free to have a single bar and change weights, or set up three different bars.
Double Header (Time)
For Time: 50/35 Calorie Bike/Row … Directly into: 100-80-60-40-20 - Double-Unders 50-40-30-20-10 - AbMat Sit-Ups … Directly into: 50/35 Calorie Bike/Row An all-body weight conditioning finish to our day. A scaled up version of the CrossFit.com benchmark "Annie", we are doubling the jump rope reps and adding a bike before and after the descending ladder. Pacing wise, we naturally need to pace that first bike, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can't cause excessive DU trips. That's where time disappears. On the final bike, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let's aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.
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