Saturday, January 26

January 27, 2019


The finish of Week 3 of "Racehorse".

Three parts today:
Opening with gymnastics, building off our work from last week on the rings.
Power clean technique to follow, which will lead us into a three station chipper - run, rope climb, clean and jerk.

1:30 Bike (Slow)
20 Hollow Rocks
20 Superman Rocks

1:00 Bike (Moderate)
15 Hollow Rocks
15 Superman Rocks

After each round, complete the below mobility:
After the 20's - 3 Spiderman and Reach, side + 5 Strict Pull-Ups
After the 15's - 3 Walkouts + 10 Pushups

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Hang Muscle Cleans

Power Clean (5 x 3)

5 Sets, Not for Time:
40 Double-Unders
1 Clean Pull
1 Hang Power Clean
1 Power Clean

To view a video of the complex click here:

50, 55, 60, 65, 70% of 1RM Clean

Purpose here is to complete our skill work today under a very light metabolic challenge from the double-unders. All five sets are not for time, moving back and forth between the rope and barbell at a conversational pace. With each set climbing by 5%, our focus is truly technique here, over heavy loadings.

Power Clean Complex

Clean Pull - Arms stay long throughout. Focus here is positioning of the weight directly beneath the foot, along with the bar path tracking tight to the body in a vertical line. As the bar passes over the knees, ensure the lats are engaged, pulling the barbell in close.

Hang Power Clean + Power Clean - Focus on the receiving position first in the hang power clean, getting the hips back into a strong quarter squat position. Following, we'll piece the first movement in the complex (the pull from the ground) to complete the full lift.


Bird Box (Time)

For Time:
1 Mile Run
10 Rope Climbs (15')
50 Clean and Jerks (135/95)

If we do not have the ability to run today, two options, with the bike preferred given our rowing in yesterday's Stamina Builder.
Option A) 120/90 Calorie Assault Bike
Option B) 2,000/1,600 Meter Row

Stimulus wise, we are looking for our "Grace" weight, or a power clean and jerk barbell load that we are very confident we could complete 10+ repetitions unbroken, when fresh.

"Bird Box" is a once through chipper with three varying challenges - monostructural, gymnastic, weightlifting. A "CrossFit sprint triathalon" of sorts, we will need to space our efforts across the three stations to find our best finish. There isn't a "pacer" per say in this workout, but rather a steady, consistent effort across the entirety.

On the mile run, to speak to that tune, we are looking to move at a pace that we would likely aim for in a 5K run. By no means an "easy" pace to hold, but it allows a run directly to the rope inside the gym for our first climb, without hesitation.

On the rope climbs, it's less about the first half, and more about the second. Yesterday, we thought through breaking up our 25 squat snatches by planning the back half of the repetitions first. We want to take a similar approach here, most especially if rope climbs are a movement we struggle with. We can often feel great on the first handful of reps, but we suddenly hit a wall and things slow dramatically. By visualizing our pacing between the final repetitions of the total, we can begin appropriately. We can always move faster towards the end of the total, but a goal here today will be to never slow down. The workout cannot be "won" here, but it absolutely can be lost if we come out so aggressively that our final repetitions take minutes longer than necessary.

If we do not yet have rope climbs, modification options can include towel pull-ups or strict pull-ups in the absence of the equipment (3 s


Metcon (AMRAP - Reps)

10:00 Effort on Athlete's Choice:
Bike, Row, Ski, or Run

On the 2:00 - 40% of Max Ring Muscle-Ups
On the 4:00 - 50% of Max Ring Muscle-Ups
On the 6:00 - 40% of Max Ring Muscle-Ups
On the 8:00 - 50% of Max Ring Muscle-Ups
On the 10:00 - 40% of Max Ring Muscle-Ups

"Shallow people believe in luck and circumstance. Strong people believe in cause and effect" – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.

Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

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