10 Minutes of ”Recovery Work”
– Easy bike, jog, row, ski erg

#MetCon

##Team MC1 | 10’ AMRAP of:

• 10 push-ups
• 20 air squats
• 30 sit-ups

##Individual MC2 | 1 round for time of:

• 21 KB/plate swings
• 15 weighted front lunges
• 9 KB/plate push presses
• 3 sit & ups

10...1 squat clean @50/35
20...2 lunges in rack position @50/35
every minute 3 burpees pull up

Comptrain Individuals (Open 2019 track) Grindstone cycle!

As you probably have picked up by now, our sport program is the Comptrain Individuals program with some adjustments here and there.
We are following 1 week behind their schedule. This is a presentation of the coming period:

A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.

Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.

Our focus in “Grindstone” – Stamina

In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.

It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it. In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.

With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.

Training starts Monday.
Let’s get to work.

Monday
Snatch Technique
Snatch Complex
Stamina Squatting: Mid-Range Repetition

Tuesday
Strict Gymnastics

Wednesday/Thursday
Barbell Cycling
Body Armor

Friday
Clean and Jerk Technique
Clean and Jerk Complex
Stamina Squatting: Heavy-Range Repetition

Saturday
Deadlift
Body Armor

Swim 600Y 17:00
Bike 12.4M 44:00
Run 1.5M 18:00

Front squat 3x3 (Advanced). Add 2,5-5kg to last workout.

5x”Bear Complex”
Complete 7 Unbroken Sets of this Complex:; 1 Power Clean; 1 Front Squat; 1 Push Press; 1 Back Squat

Vila efter behov mellan varje runda

15 Thruster UB! (42.5/30)
15 Burpee
15 KBswing UB! (24/16)
15 Box jump
Rest 3min

(Go hard every round!)

Mobilizing the hip joint; post thoughts in comments