Friday – 8/16/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every :15 seconds x 3 Mintues
3 Box Jumps

(Mobility)
27 Squat Progression

(Specific)
With an empty barbell….
-10 Reverse Lunges Right Leg
-10 Reverse Lunges Left Leg
-5 Jumping Back Squats

STRENGTH
Every 2 minutes x 12 minutes
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

METCON
“Dottir” (from the 2019 Reykjavik CrossFit Championship)
For Time
12 Bar Muscle-Ups
-21 Deadlifts (225/155)
-9 Bar Muscle-Ups
15 Hang Power Cleans (225/155)
-6 Bar Muscle-Ups
-9 Shoulder-to-Overhead (225/155)
Time Cap = 10 minutes

*Obviously the movements and weights are pretty extreme. Depending on your abilities, either the Hang Power Cleans or the Shoulder-to-Overhead will be the sticking point. Choose a load that will be challenging for that sticking point. You can modify the bar muscle ups to Jumping Bar MU, Burpee Pull-Ups, or Strict Pull-Ups. 

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Applied Strength]
Build to today’s heavy Clean & Jerk from high blocks
The barbell should be at mid-thigh in the starting position. If you have never lifted off the blocks, be sure to talk to a coach prior to starting.
~Then~
Every 90 seconds x 6 minutes (4 sets)
1 Clean & Jerk
*Perform these from the floor with the same weight you built to from the high blocks. \

[Accessory]
NFT
100 Inclined DB Tate Press

Single Leg Glute Bridge
3 x 10 /side

3 Rounds
-8 Single Leg Deadlifts /leg
-10 KB Front Squats

[Midline Conditioning]
3 Rounds
-30 Hollow Rocks
-45 sec Side Plank Rt
-45 sec Side Plank Lt
-30 Straight Body Ceiling Reach Crunches
Rest as needed between rounds

[Engine Builder]
Row Endurance Option
-6000m Row @ 10k PR Pace
-Rest 2 minutes
-5000m Row @ 10k PR Pace
-Rest 2 minutes
-4000m Row @ 10k PR Pace

Mixed Modal Endurance Option
EMOM until you reach 200/150 Cals
Odd – Max Cal Assault Bike
Even – 3 to 5 Burpee Box Jump Overs + 2 to 4 Ring Muscle-ups