"Game Day Friday".
Opening our day with technique work on the barbell, priming us for the effort to follow - our conditioning.
The heart of our training day, this Friday we will be repeating a workout from last September. An AMRAP 20, providing a chance for us to refine our pacing efforts across the longer time frame in these final two weeks.
A skill-based Stamina Builder to follow, with Body Armor to close.
Not for Time:
On the 3:00 x 3 Rounds:
:45s Light Bike or Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
:15s Fast Bike or Row
Time after completion inside the window is rest (approximately a minute). Move through the :45 second bike/row at a light, recovery pace, and move methodically at a warmup pace through the round of "Strict Cindy". On the final :15 second bike/row, aim to gradually ramp up to a fast pace by the third round.
3-Position Squat Snatch (5 x 1)
On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%
Each complex entails 3 repetitions:
High Hang Squat Snatch (Pockets)
Hang Squat Snatch (Knee-Level)
Squat Snatch (Floor)
Video demonstration inside "Workout Prep Notes"
Set #1 - 60% of 1RM Snatch
Set #2 - 63% of 1RM Snatch
Set #3 - 66% of 1RM Snatch
Set #4 - 69% of 1RM Snatch
Set #5 - 72% of 1RM Snatch
Twenty Something (AMRAP - Rounds and Reps)
30 Overhead Squats (95/65)
30 Box Jumps (24"/20")
30 Toes to Bar
30 Calorie Row
Repeat workout from September 3, 2018. Previous scores will display below through the "Prepare" button on the previous screen.
Consistent sets from the start of the workout. Excellent chance to hone in our pacing over the 20 minute range.
Opening with 30 overhead squats, it can be tempting to come out with a large set - a set that we would not open the second round of OHS with. Picture yourself in the workout on round two, re-approaching the barbell, and imagine the repetition scheme you would use to move through those second 30. If it is smaller sets (and bigger breaks) than compared to how you envisioned the first round, let's adjust our pacing going into this workout.
Apply this same thought to the box jumps, the toes to bar, and the speed of your calorie row. Visualize your repetition scheme on round two, and apply that to round one. This pacing strategy will allow us to utilize these full 20 minutes to our advantage. In today's workout, it's the middle portion of the time frame, minutes 10-15, where many athletes will fall greatly off pace given an overly aggressive start.
On the OHS - controlled chunks will be of benefit here. We are looking for a weight we can cycle for 30 reps unbroken if we absolutely had to, but strategy calls for a different thought process. When we bite into too large of a set of OHS, we dance the line of failure (where we start to move poorly, expending extra energy per repetition). Given the 20 minute timeframe for this workout, we want to avoid that. 2 sets of 15, or 12-10-8 are a start here. Metabolic, but something we can recover from quickly to move fluidly into the box jumps. After a near failure set… you can imagine it's more difficult to find your legs for those first few box jumps, effectively cancelling out any time we gained by those larger sets.
On the Box Jumps - slow is smooth, smooth is fast. Practice resting on top of the box as needed. These can be done "unbroken" with a smooth and steady pace.
On the Toes to Bar - Just like the OHS, it is important to visualize yourself on round two. How would we break them up there. The first round will feel good… but hold back and stay with consistent, manageable sets. 5's, or even 3's, may feel like small numbers comparatively speaking to what you could do in that first round, but consistency again is key. Hitting the wall on TTB's can take minutes away from us.
On the Row - don't waste a moment from that last box jump to start that rower fan. Get it going as quickly as you can following that final repetition, but settle into a recovery pace. This is not the place to push. Effort wise, find what you would believe to be your ~5K pace, and strive to hold that pace for all rounds. We want to be able to come off the rower and move right into a set of OHS next.
Stamina Builder (Time)
50 Double-Unders, 20' Handstand Walk
50 AbMat Sit-Ups, 20' Handstand Walk
40 Double-Unders, 20' Handstand Walk
40 AbMat Sit-Ups, 20' Handstand Walk
30 Double-Unders, 20' Handstand Walk
30 AbMat Sit-Ups, 20' Handstand Walk
20 Double-Unders, 20' Handstand Walk
20 AbMat Sit-Ups, 20' Handstand Walk
10 Double-Unders, 20' Handstand Walk
10 AbMat Sit-Ups, 20' Handstand Walk
A classical CrossFit.com benchmark, "Annie", with handstand walking between each movement.
Marking a 20' section, with 5' markers along the way, place our double-under rope and AbMat at opposite ends. During the course of the handstand walk, if we kick down before completing the full distance, trace back to our last completed 5' section. As a refresher, both hands must clear the line for the section to count - refer to Open standards from last year as needed.
If we are not completing handstand walks today, use this piece as practice with two drills we visited earlier this week:
Handstand Weight Shifting - http://youtu.be/OAfvOJUovdg
This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here - if we push too far in duration, we likely start to sacrifice technique to support ourselves.
Box Shoulder Taps - http://youtu.be/F2IH6omfYec
Lifting the hand off the ground while inverted is best done first on the box, as it reduces the "loading" of the handstand. Over time, it is our goal to be able to couple this shoulder tap, or at a minimum, alternating hands off the ground, while on the wall in the first drill.
For every 20' section, a proper amount of "repetitions" on each drill is between 6-10 repetitions, or about 20s of work. The movements surrounding the drills (rope and sit-ups) will provide the light conditioning stimulus we are looking to pair with, building comfort in these movements.
Metcon (No Measure)
12-21 Close Grip Pushups
12 Chest Supported Row
16 Face Down DB Reverse Flys
Max Effort L-Sit Hold
Not for tracked score, but for quality movement.
On both weighted movements, our aim is to use a loading that allows for unbroken sets. Free to build across the sets in loading.
Chest Supported Row
Placing a bench on a stack of plates, this is horizontal row where we are parallel to the floor by laying flat on the bench. Athlete's choice to use a barbell or dumbbells.
Face Down DB Reverse Fly
With the bench set-up from the previous station, the DB reverse fly is executed with locked out arms. In the bottom range of motion, point your thumbs outwards, so that as we move into the reverse fly, the thumbs will point to the ceiling (into external rotation).
:45s Medball Thoracic Opener - https://m.youtube.com/watch?feature=youtu.be&v=mOEpmTo8uuE
:45s Dorsiflexion Stretch (per side) - http://youtu.be/O9u1_Bvpng4
:45s of Alternating Warrior Squats - https://m.youtube.com/watch?feature=youtu.be&v=EfUJgmgTvlI
"I don’t like that man. I should get to know him better." - Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, are not due to malintentions, but rather interpretations. Varying understandings. These interpretations can dramatically alter the course of their lives, yet, they are and will always be perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who you’d rather not ever spend another second on. Yet life puts us right back next to them, not by choice, but by chance.
And we talk.
And we understand.
And things... change.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.