Friday, October 12

Our final week in our clean progression, building through our technique primer to triples, doubles, and eventual heavy singles on the squat clean. Strength work on the front squat to follow, with one final increase to the numbers from last week. Next week, we will be seeking out a new 1RM on the squat clean. Conditioning to follow, in a 12:00 ascending ladder of thrusters, toes to bar, and rowing. Gymnastic conditioning to finish our day. -------

3:00 Slow Bike or Row, directly into: 2 Rounds: 5 Strict Pull-Ups 5 Slow Wall Squats 10 Pushups 10 Sit-Ups 2 Rounds: :30s second Samson Stretch each side :30s Alternating Samson Stretches :30s Warrior Squats

Squat Clean (Emom 12 + 3x1)

On the Minute x 12: Minutes 1+2+3 - 3 Squat Cleans Minute 4 - Rest Minutes 5+6+7 - 2 Squat Cleans Minute 8 - Rest Minutes 9+10+11: 1 Squat Clean Minute 12 - Rest Followed by 3x1 Squat Cleans, off the clock, resting as needed between sets.

Front Squat (2x4,2x3,2x2)

Week 5 of 5 here progression, adding 3% to each lift one final time. 2 Sets of 4 @ 82% 2 Sets of 3 @ 87% 2 Sets of 2 @ 92% All repetitions are taken from the rack. Rest as needed between sets, but aim to keep it to 3:00 or less.

Tripled Up (AMRAP - Reps)

Ascending Ladder for 12:00: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row

Complete 6’s across, 9’s, 12’s and so on (adding by 3 repetitions per round) until the 12:00 time cap is reached. Score will be total repetitions


Metcon (Time)

50 Double-Unders + 21 Kipping HSPU 50 Double-Unders + 15 Kipping HSPU 50 Double-Unders + 9 Kipping HSPU 50 Double-Unders + 15 Kipping HSPU 50 Double-Unders + 21 Kipping HSPU

------- Mindset "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." - Bruce Lee We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit. What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions? These are attributes we all want, and agree that we should have. But just like the double-under - they too need thousands, and thousands, of repetitions. And just when we think we have it down, we’ve only just started to get it. What qualities outside the gym, could use more repetition? Our first step here is taking the critical look on ourselves. We do it often from the athletic standpoint, identifying our weaknesses. Let’s now do the same, but from a character standpoint. And much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the repetitions.

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