Card Deck 5.0
♥️ Sailor squat with kettlebell
♣️ Dead Bug with kettlebell
♦️ Overhead lunge with kettlebell
♠️ Turkish get up (TGU)

Jerk x1

10'EMOM
1: 2 slow eccentric pull up (optional: extra weight)
2: 10 push up

side plank banded rows 3x8/8

deadlift 3x3 @ rpe 9

For time

• 5 rounds of
  • 12 push jerks (♀ 95 lb, ♂ 135 lb)
  • 12 back squats

Stimulus and Strategy
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Clean and jerk waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 68%, 2 @ 73%, 1 @ 78%
Wave 2: 3 @ 73%, 2 @ 78%, 1 @ 83%
Wave 3: 3 @ 78%, 2 @ 83%, 1 @ 88%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

– Each wave consists of 3 sets (triple, double, single).
– Drop the bar between each lift in the set

Run intervals

6 x 800m @ 5k pace

– 1:00 rest between repeats –

Overview. We are progressing from 400m to 800 repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 800m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 800m.
Feel. Steady during the 800m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions and the short rest, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.
Debrief.
– How was your pacing through the session?
– How much did you feel you recovered on the bike recovery intervals?
– Which movements felt easier, which ones harder? Did any bring up your HR more than others? How was your breathing when that happened?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Strength

A) 4x Superset:

• 10/10 Bulgarian Split Squat (kb front rack tai käsipainot sivuilla)
• 10 Slider hamstring curl

*rest as needed between sets

B) 4x Superset

• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep ext.

Metcon

20min AMRAP:

• 2km C2 Bike/1km Ski
• 50 GHD
• 1km C2 Bike/500m Ski
• 25 V-Up

1) Bench Press 8-10 @50 kg
2) KB Side + Farmers Carry 5+10 m m+ 5+10 m
3) HSPU 3-5 / GHD 10-15
4) Rest

This is a workout in the memory of (and programmed by) Lazar Ðukić who passed away tragically on the 8th of August 2024 at the CrossFit Games. Today, our hearts and thoughts are with Lazar’s family, friends and others whose life he touched with his. He will not be forgotten.

For time
3 Rounds of:
30 (cal) Row
10 Bar muscle-ups

- Rest 3:00 –
3 Rounds of:
30 (cal) Row
15 Strict handstand push-ups

- Rest 3:00 –
3 rounds of:
10 Bar muscle-ups
15 Strict handstand push-ups

No time cap today. Challenge yourself to push beyond what you think you’re capable of.