Monday, July 8
Week #2 of "Sled Dog". Full cycle description in "Workout Prep Notes". Starting our week by building upon the last, with Stamina Squats to open. A 3% climb from last week. This will lead us into technique work on the barbell, spending 4 sets on a clean complex. This serves as a primer for our conditioning for the day, "Elizabeth". Body Armor to close. ACTIVATION 1 Round, at low intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike 2 Rounds: 5 Slow Wall Squats :30s Alternating Warrior Squats 5 Walkouts 1 Round of "Strict Cindy" 1 Round, now at a higher intensity: 18/15 Calorie Row 15/12 Calorie Assault Bike
Stamina Squat (Alternating "On the Minute" x 12 )
Alternating "On the Minute" x 12 (6 Rounds): Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats
Alternating "On the Minute" x 12 (6 Rounds) Odd Minutes - 3 Front Squats Even Minutes - 6 Back Squats Barbell - 63% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts.
Olympic Skill + Clean Complex (4 x 2-2-2)
4 Sets: 2 Clean Pulls 2 Hang Clean High Pulls - http://youtu.be/O21FYERIXBY 2 Tall Cleans - http://youtu.be/FE1VnZB1wRw Percentages based off estimated 1RM Squat Clean: Set #1 - 30% Set #2 - 35% Sets #3+4 - 40%
21-15-9 Clean, 135# / 95# Ring Dips
Stimulus wise, we are looking for a barbell loading that we could squat clean for 12+ repetitions unbroken, when fresh. "Elizabeth" is a original CrossFit.com "girl". Of all girls, one of the most challenging on the barbell. With our focus in Sled Dog being barbell cycling, Elizabeth is a potent start to our week. Although the ring dips are a large portion of this workout, and must be paced so as to not hit the wall early, it is the squat cleans we are after today. Singles are a very strong option for many. Dropping from the top and getting our hands back to it after a full breath locks us into a methodical pace which can easily chase down those who come out hot and heavy, only to slow in the 15's. The aim is to move 1% faster in the 15's than we did in the 21's. The workout "gets real" at the 15's. The 21's are our buy-in to get there. On the ring dips, this is highly individual dependent. But across all, efficiency in the kip is massively important. We don't talk about very often, as we are commonly doing this motion to finish a full ring muscle-up… where other focus points tend to come into play (pull and transition over the rings as examples). Here, where we get to focus purely on the ring dip, let's aim to maximize the power of our kip. Imaginging ourselves in the bottom of our ring dip, visualize a plane of glass that sits about waist level in front of us. Our aim is to break that plane of glass with our knees. Though an aggressive upward knee strike, we'll break the glass, and immediately drive our feet back towards the floor to avoid the shards of glass that fall. This motion, driving up, followed by an equally powerful kick back down, creates lift. It is a matter of timing of finding this pattern, and practice is the best way. On these dips, we are looking for a level of difficulty that allows us to find 7-10 reps unbroken, when fresh. We may opt for smaller sets in the workout, but this is not the heart and soul of our effort today.
Metcon (AMRAP - Rounds)
Alternating "On the Minute" x 10 (5 Rounds): Minute 1 - :30s Dumbbell Close-Grip Floor Press - http://youtu.be/Lcl6nz7Az-w Minute 2 - :30s Glute Bridges - http://youtu.be/M7PynZBxSR0 In today's Body Armor, we are finishing with a push, and a "pull". On the dumbbell floor presses, complete these "hammer" grip. That is, your knuckles are facing each other in the bottom of the repetition. By taking away the full range of motion of a full press, we can focus on lockout strength. Here, our intention is to choose a lighter load, and aim for :30s of consecutive motion. Shooting for the 15 rep range each round, we are free to build across the five rounds. The same intention is there for the glute bridges. If we desire, we can weight these with a barbell across the waist, or a dumbbell. Lighter is better here, where we can again aim to move for the full :30s on. Not for tracked score or reps, but let's record notes in the weights used and how we felt for future Body
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