EMOM 15
1. 15 ground to overhead
2. 15 plate sit ups
3. 10 burpee to a plate

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

Teams of 3 or 4. (YGIG)
Amrap 30

80 Cal Erg
then

40-30-20
Douple Unders ( HUOM! Jokainen tekee nämä)
T2B/ T2R
Alt DB snatch

40-30-20
Wallball 9/6
Kettlebell swing 32/24
Abmat sit up ( Jokainen tekee nämä)

AND START AGAIN

Keep MODERATE pace!

Jakakaa toistot miten haluatte.
Huom! Tuplat tekee jokainen määrätyn määrän ja jokainen tekee yhden köysikiikunnan.

-Hollowasento
-Teris-asento
-Kippi
-Kippi-polvennosto
-Kippi-leuka

1. Hang Power Clean
   Build to 3 Rep Max

2. Push Press
   Build to 6 Rep Max

3. Back Squat
   Build to 10 Rep Max

4. “Foul Ball”
   3 Rounds For Time:
   800 Meter Run
   30 Calorie Row
   30 Alternating Dumbbell Snatches (50/35)

5. Body Armor
   3 Sets, Not For Time:
   100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
   200 Meter Sled Drag
   30 Weighted Sit-Ups

B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+

3 kierrosta aikaa vastaan

300 m juoksu
15 burpeeta
10 polvet kyynärpäihin

AMRAP 10 estaciones 90 sec ON / 30 sec OFF
- Medball sit-ups (9/6 kg).
- Cal row.
- Rope L-sit hold (seconds).
- Wall climb x 2.
- Toes to bar.
- Box jumps over (24"/20").
- Russian twists (9/6 kg).
- Burpees over the medball.
- Hollow rocks.
- Ring Dips.

2 rounds For time:
- 30 sit ups.
- 25 toes to bar.
- 30 leg circles (each side).
- 25 Hollow rocks.
- 30 lateral crunches each side.
- 25 back extensions with medicine ball (6/4 kgs).
- 30 V-ups.
- 25 back circles.
- 100 sit-ups.

A.
Five sets of:
Front Squat x 1 rep