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6 Agosto 2019

A.
5’ DU
PVC+MOBILITY

B.
EMOM
OGNI 2’ x 16’ (8set)
(1 Power Clean+H.Power clean+P. Jerk)
@70%-80% 1 RM di push jerk

C.
In 18’ 2RM di Bench Press

D.
Deadlift
Set 1 – 8 rep @ 55% of 1-RM
Set 2 – 6 rep @ 65%
Set 3 – 4 rep @ 75%
Set 4 – 2 rep @ 85%
Set 5 – 1 rep @ 95%
Set 6 – 2-3 rep @ 98-100%

E.
AMRAP 12’
12 Pistol
10 DB Push Press (2 DB)
8 Pull Ups

F.
60 ring dip

Choose ONE of the following sports

Swim 1600m TT

Bike 25M TT

Run 10M TT

Row 12k TT

Ruck 12M TT

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans @60/35
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, @80/45
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, @100/55
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, @120/65
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, @140/75

Stop at 20 minutes.

800 Meter Run
9 Hang Power Cleans (82.5/57.5kg)
21 Bar-Facing Burpees

800 Meter Run
15 Hang Power Cleans (60/42.5kg)
21 Bar-Facing Burpees

800 Meter Run
21 Hang Power Cleans (50/35kg)
21 Bar-Facing Burpees

• In "Bubba Gump", we have three rounds of running, hang power cleans, and barbell-facing burpees.

• The only change in rep scheme takes place on the hang power cleans, moving from 9-15-21. With increase in reps, the loads decrease.

• Stimulus wise, here's what we're looking for with the three barbells: At every weight, when completely fresh, we could complete the total unbroken. On the set of 9, if we absolutely had to, we could hang on for all nine reps. If we don't believe that's the case, let's modify the weights just enough so that we find that right loading. Inside the workout, we are looking for no more than 3 sets at each. We're chasing the stamina/conditioning aspect, versus the absolute number on the barbell.

• On the running, we are looking to be around our 5K pace, if not a little slower. With 1.5 miles of running in full, the runs absolutely count. However, what is just as important as the times here is how well we transition into the hang power cleans. As you can imagine, if an athlete hustles to finish the 800 meter run in 3:30 but takes :20s to chalk, and walk, to the barbell, they can quickly be beat by the athlete who runs a 3:45 but transitions immediately. To facilitate this fast transition, let's back off on the final 100 meters to allow a brief recovery... and let's run directly to the barbell and just start.

• Often, we'll over think the barbell. Although we pride ourselves in being smart athletes, sometimes thinking too much can cause hesitation and second guessing. And we'll "wait until we're ready". Today, let's adjust on the fly. Run directly to the barbell, and just get a single rep. And reassess as we move. Maybe we break after 3, maybe 5. Maybe we hold on. But let's not over think the process, and lose seconds in the meantime. Run in, and let's just start.

• On the burpees, methodical metronome-like pacing here pays. We can turn the mind off and just move. What is important here is to hold back a bit. Pushing burpees saps our explosiveness, and if we turn and head out the door with lactic legs, we may loose the seconds we gained here very quickly. Slow is smooth, smooth is fast here... pay close attention to our footwork and tight motions. No wasted steps, no wasted energy. That is, until the final 21 reps. Let's finish with how we do it best... grunt work.

3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
8-10 / 8-10 bulgarialainen kyykky
8-10 / 8-10 yhden jalan maastaveto
8-10 / 8-10 yhden käden pystypunnerrus
8-10 / 8-10 yhden käden kulmasoutu

4x
4min. ON / 4min. OFF:

A.)
28/24 cal Row / Air bike (cash in)
amrap:
5 Strict HSPU + 5 Strict Pull up

B.)
28/24 cal Row / Air bike (cash in)
amrap:
8 Power clean + 8 Front squat
(Rx: 50/35kg)

• 2x A & 2x B

2 min ajan max aika roikuntaa
1 min saa riehua
2 min ajan max aika täydellisessä kyykyssä
1 min saa riehua
2 min max aika käsilläseisonnassa
1 min saa riehua

A,
Week 1

Hang Snatch : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 14.4
As many reps as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls @9/6kg
30 Cleans @61/43kg
20 Muscle-ups

C,
3 rounds for quality of:
10 Wall Planks
20 Side Plank + Reach Throughs
10 Bent Over Flies, pick load
Rest 1:30