Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend …
Metcon (No Measure) A. Spend 3-5 minutes working on muscle-up technique. and then . . . Every minute, on the minute, for 6 minutes, complete: Handstand Walk x Max Distance in 30 seconds If you do not have handstand walks, then . . . Every minute, on the minute, for 10 minutes, complete: Handstand Leg …
Strength: 1) Snatch: 10 rounds – Every 90 seconds, complete: -1x snatch (90-95% 1 RM) 2) Clean and jerk: 10 rounds – Every 2 minutes, complete: -1x clean and jerk (90-95% 1 RM) 3) Front squat: Work up to a 3 RM *For the snatch and clean and jerk, all 10 singles must be done …
WEIGHTLIFTING PROGRAM: 1. Snatch: Max for day. 2. Clean and jerk: max for day.
Strength: 1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Bent over row: 3-5 sets x …
WEIGHTLIFTING PROGRAM: 1. snatch: work up to 80%x1x5 sets. 2. clean and jerk: work up to 80%x1x5 sets. 3. front squat: 3, 2, 1, 1, 1, 1, 1 (3 reps very light, 2 reps a tad heavier, the last 5 singles work up to a heavy single. 4. Sit ups x 100. 5. Chin ups: …
Strength: 1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pullups: 3-5 sets x 5 reps (AHAP) …
WEIGHTLIFTING PROGRAM: 1. 3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from hang. just like monday with the snatch. :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2 2 waves!! 2. front squat+jerk: 2+1 x 5 sets. you select the weight. go on feel but a 7-8 out of …
Rest day
Strength: 5 rounds (1o minutes) – EMOM, complete: -Odd minute: 5x bench press (Work up to a heavy set of 5) -Even minute: 20m seated sled/prowler pull (Tie a rope to a weight/sled/prowler, extend it 20m, sit down and pull it towards you as fast as you can. Choose a weight that you can accomplish …
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© 2019 CrossFit Roadhouse. All Rights Reserved
