Tuesday, March 12

March 13, 2019

ACTIVATION
1 Round:
1:00 Row + :30s Reverse Samson
:45s Moderate Row + :30s Walkouts
:30s Fast Row + 10 Pushups + 5 Barbell Strict Press
:15s Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans

 

Front Squat (On the 2:00 x 5)

Ascending Sets of 3

 

Split Jerk (EMOM x 5)

1 Regular Split Jerk

Set #1 - 70% of 1RM Split Jerk
Set #2 - 75%
Set #3 - 80%
Set#4 - 85%
Set#5 - 90%

 

BeDTime (5 Rounds for time)

5 Rounds, On the 5:00:
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx - 115/80
Rx+ 135/95

Stimulus wise, we are looking for a moderate barbell load that we are very confident that we could complete a full single round unbroken with. We do want to challenge ourselves, with the intention on completing each and every movement on the barbell in at most, two quick sets.

In essence, this is "DT", the CrossFit.com Hero workout, broken into 5 intervals with burpees as our "buy-in". The purpose behind is to challenge our barbell cycling under the sure metabolic nature of burpees. What we are also challenging here, is our pacing with such a barbell. Many of us are able to start with large, quick sets. But we are more interested in our pacing in rounds 3 and 4. We can all come out strong in rounds 1 and 2, and have the afterburners for round 5, but it's the middle rounds we tend to fall off on. Let's focus our efforts there.

 

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