Today we kick the week off with some hybrid strength work. Last week’s front squat session was a preface for a theme over the next couple weeks to help increase overall training strength volume and strength overall. The goal is to attack each listed set as a “working” set, which means it is hard! Then we have a traditional style triplet in the form of a 15:00 AMRAP. The movements are a bit different however, with an erg accompanied by no barbell work, single arm hang clean and jerks and a OG CrossFit movement in the turkish get up.
1:00 couch stretch each leg
1:00 standing toe touch
________
10/7 cal row
5 inch worm
10 Spider man
10 Strict overhead press (light DB’s)
10 Upright row
3 rounds for quality
_________
Build up barbell to first working set load for deadlift
10-5-8-4-6-3
*Similar to last week’s front squats, our strength will play on this “rise and fall” rep scheme through working sets with varying movements to build both volume and overall strength!*
Rest 3:00 between sets, all sets must be working sets, this means hard. Don’t know where to start? Open with 10 at around 65-70% and adjust from there.
RXConditioning:
10/7 Cal Row or Bike
10 Single arm hang clean and jerk (right)
10 Single arm hang clean and jerk (left)
10 Turkish get ups (5 each arm)
15:00 AMRAP
(50/35lb. DB or KB)
Intermediate:
10/7 Cal Row or Bike
10 Single arm hang clean and jerk (right)
10 Single arm hang clean and jerk (left)
10 Turkish get ups (5 each arm)
15:00 AMRAP
35/20lb.
Baseline:
10/7 Cal Row or Bike
10 Single arm hang clean and jerk (right)
10 Single arm hang clean and jerk (left)
10 Turkish get ups (5 each arm) (no weight)
15:00 AMRAP
15/10lb.
3×12 each arm single arm plank pull through
Link: https://www.youtube.com/watch?v=Zko5x2SoQmo
