Monday, December 10

Workout Definition Week 7 of "Grindstone". This week, we will be backing off our squat volume, as we break from our Stamina Squatting sessions. Opening our week focused on the snatch, with a 20:00 running clock portion. Repeating a handstand pushup capacity builder next, which we completed last Wednesday. Previous scores are viewable so that we can aim to improve. Staying warm here, we'll move into our conditioning for the day, "Freddy Krueger". ACTIVATION Rotating Stations Every 2:00, for 16:00 (2 Rounds): Station 1 – 30/21 Calorie Row Station 2 – 3 Russian Baby Makers, 3 Slow Walkouts, 3 Spidermans per side Station 3 – 24/17 Calorie Assault Bike Station 4 - 5 Strict Pull-Ups + 10 Pushups + 15 Air Squats + 20 Sit-ups 3 Sets, adding very light loads as we go: 5 Good Mornings 5 Back Squats 5 Front Squats

Overhead Squat (Minutes 0:00-5:00)

Build to a Moderate Set of 2 (All repetitions taken from the rack)

Snatch Balance (5:00-10:00)

Build to a Moderate Set of 2 (All repetitions taken from the rack)

Snatch Complex (10:00-15:00)

Build to a Moderate Complex: 1 Snatch Pull 2 High Hang (Pockets) Squat Snatches

Snatch (15:00-20:00)

Build to a Moderately Heavy Set of 1 Full movement, based by feel. As a refresher, a "heavy" is a challenging load, *executed with excellent technique*. Not an attempt to PR, but rather an opportunity to confirm sound form under a challenging load.

Freddy Krueger (Time)

21-15-9: Alternating Dumbbell Power Snatches (60/45) Lateral Barbell Burpees "Freddy Krueger" is a old time benchmark inside the walls of CrossFit New England, traditionally completed with a kettlebell. We will be refining the standard here with dumbbell snatches. Resembling the intensity of "Fran", our intentions are to bring our intensity to this piece. Where it's less about aiming to find the picture perfect pace, and more so, about finding the next gear to our movement. On the dumbbell power snatches, we are looking for a load that we can cycle 21+ with confidence. We are striving towards a heavier weight, but not one that we know we are going to require sets with. Our stimulus behind is once again, similar to "Fran". We are looking to get hands back on the dumbbell and moving within milliseconds from finishing the final burpee of the previous set. If there's hesitation, chances are we are using a weight that is slightly too heavy. Lighter, is harder, here. Modifying to 50/35 is a recommendation if we cannot cycle the 70/50 for the first 21 repetitions. Let's sprint today. On this burpees, we are moving laterally over the barbell (and not bar-facing). This is so that we can standardize the movement, while we continue to bring our best intensity. Standards here are a two-foot jump down and up from the burpee, and a two foot jump lateral jump over the barbell. We are looking for a sprint from the onset, in relation to how we routinely approach burpees. This will naturally vary for athletes, with the underlying stimulus being that once again, or getting outside our comfort zone. Get some friends together if able, and let's have some fun.


Metcon (AMRAP - Reps)

Every 2:00 x 5 Rounds: 20/14 Calorie Row Time remaining inside each 1:30 window, Max HSPU At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round. Rounds 1+2+3 - Strict Handstand Pushups Rounds 4+5 - Kipping Handstand Pushups At the start of the first window, athletes row the buy-in calories. As an example, let's use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30. Rounds 1+2+3 are strict repetitons as Rx. If we are below 3 repetitions strict unbroken fully rested, let's complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

-------------------- "Champions keep playing, until they get it right" – Billy Jean King Here’s the truth: Fatigue will chip away at our will. It will start as a voice of doubt in our head. And it will grow. And it will beg us, to stop. A voice, that promises security, peace and safety, if we quit now. Another truth: It’s right. All of it. But it will come at a terrifying expense – our dreams. This voice, despite having all the right intentions, must be silenced. It won’t be friends that ultimately stop us, it won’t be family, and it definitely won’t be public reputation. All of those combined don’t equal the effect of this internal voice. Can we face down all adversity, to include, that voice in our head, to see our dreams through?

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