Monday, November 12
Week 3 of "Grindstone". Given a Snatch workout on Saturday and one tomorrow (Tuesday), we will be pushing our routine Monday snatches to tomorrow. Starting the week off first by building in our Stamina Squats - adding 3% from last week as we enter week 3. This will transition us into our conditioning, a scaled-up version of the classical CrossFit.com benchmark, "Jackie". Body Armor with tempo dumbbell work to follow, with an Odd-Object piece to finish the day. ACTIVATION Rotating Stations Every 2:00, for 12:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Slow Walkouts + 3 Spidermans per side + 15 Sit-Ups Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Slow Wall Squats + 5 Russian Baby Makers Barbell Warmup (empty BB): 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Thrusters
Stamina Squat (EMOM 12)
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
*Both* lifts are performed with the same load: 61% of our estimated 1RM Front squat. This is the third iteration, increasing by 3% from last week.
For Time: 1000m Row 50 Thrusters (45/35) 30 Pull-ups
Metcon (AMRAP - Reps)
MIDLINE Conditioning AMRAP 8: AbMat Sit-Ups At the start of the workout, and every minute on the minute there after: 25 Double-Unders Score is total AbMat Sit-Ups throughout the eight minute time cap.
--------------------- "The man on top of the mountain did not fall there" – Vince Lombardi When we see the best of the best compete, they seem to make it look effortless. So effortless, they attract terms like "naturally talented" or "gifted". But this couldn’t be farther from the truth. As Vince Lombardi writes, they "did not fall there" by chance. They did something, very specific. They have worked harder than us. Period. It’s not because they were born with it, or because they received it by chance. It’s because they earned it. They climbed the mountain – there’s only one way up. This isn’t demoralizing… it’s the opposite. It’s *empowering*. It’s proof that we too can climb, if we so choose to put in the work. That discipline, over time, can get us there. It doesn’t matter where you started. And it doesn’t even matter where you are today. All that matters, is where you want to go, and how hard you want to work for it.
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