Monday, January 28
Opening Week 4 with a squat intensive start, focusing on our barbell cycling. Three parts today: A) Front Squat B) "Cluster" build (squat clean thruster) C) Conditioning, in the form of 3 x AMRAP 5:00's. ACTIVATION Rotating Stations Every 1:00, for 10 (2 Rounds): Station 1 - :50s Row (light pace) Station 2 - :20s Jump Rope + 10 Slow Air Squats Station 3 - :50s Warrior Squats Station 4 - 5 Good Mornings, 5 Elbow Rotations + 5 Front Squats Station 5 - 15 AbMat Sit-Ups + 10 Hollow Rocks
Front Squat (On the 1:30 x 6 Sets)
On the 1:30 x 6 Sets: Set #1 - 3 Reps @ 75% Set #2 - 2 Reps @ 80% Set #3 - 1 Rep @ 85% Sets #4+5+6 - 1 Rep @ 90-94% After each set, complete 25% Strict HSPU All percentages are based off of 1RM Front Squat, and all sets are taken from the rack. After each set, our aim is to complete a single set of strict handstand pushups - 25% of our best set. If we have 15 unbroken repetitions as our best set as an example, that would be 4 repetitions after each set of front squats. A lower number, and intended to be. If we do not yet have consistent strict handstand pushups, let's build our gymnastic pressing strength today through full range of motion pushups. Complete a single set, at submaximal effort, and a set that we can replicate for all six intervals. Record the final three singles, building by feel. We can stay at 90%, or continue to climb as high as 94%.
Cluster (Emom 10)
On the Minute x 10: 20 Double-Unders 1 "Cluster" A "Cluster" is short for a squat clean thruster. A full squat clean, that moves directly into a thruster without a pause anywhere in the motion. Each minute starts with 20 double-unders, purposely challenging our barbell repetition. Time between sets will be on the tighter side, requiring fast weight changes. Start at 65% of 1RM Clean and Jerk, aiming to build in each minute.
Life Jacket (3 Rounds for reps)
"Life Jacket" is 3 x AMRAP 5:00's, resting 5:00 between. Parts start on the 0:00, 10:00, and 20:00 respectively. Scoring is total reps across all three parts. At the bottom of this part is a legend on round repetition counts for easy adding. "Life Jacket" Part #1 AMRAP 5: 27/21 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-Ups Rest 5:00 "Life Jacket" Part #2 AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 TTB Rest 5:00 "Life Jacket" Part #3 AMRAP 5: 15/12 Calorie Row 15 Thrusters (75/55) 15 Pull-Ups In Part #1, a full round for males/females - 81/75 In Part #2, a full round for males/females - 63/57 In Part #3, a full round for males/females - 45/42 Score is total repetitions across all three parts, which the system will compute for us.
------------- "Those who haven’t committed to mastery, have committed to mediocrity." – Robin Sharma The message is clear: to master something, one must commit with fierce passion. This we can all agree with, especially in the regard of CrossFit. It takes an unbreakable will, never mind countless hours and sacrifices. It demands our best foot forward, every time. We can become borderline obsessed, said with all the positive connotations, with our goals. And we drive towards them with fervor, until we reach the goal... losing the percentage of bodyfat, gaining the pull-up, and anything in between. But can we take this skill that we’ve refined, this dedication to a cause, into our personal lives? Can we master, our temper? Master our ability to refrain from gossip and rumors at work? Master the will to walk the shopping cart back to where it belongs after putting the groceries in the car, despite how no one is in the parking lot to even notice? What can we commit to this week?
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