Weekly Training WODs | Week 3: 4/3/17-4/9/17

By | April 1, 2017
Monday 4/3
Strength & CP Battery. Upper push and Pull. Midline work.
Build upper body strength and stability. Whether your goal is ultimate body composition or top notch performance, the shoulders and upper body must be balanced and strong.
Please follow the details (sets, reps, rest, tempo, percentages) because these will build over the coming weeks. Fight the urge to dump on a bunch of extra weight on the Close Grip Bench Press because in a few weeks when it is 5 x 5 at 85% for example, you will be ready for it as long as you follow the RX. 
A. Powell Raise
3 x 10/Arm.
Rest 1 min.
B. Close Grip Bench Press
5 x 3-5 at 75% of 1RM CGBP
Tempo: 20X1
Rest: 90s
C. Half Kneeling DB Press
3 x 8-10/arm. Rest 1 min
D. Scap Pull Up
3 x 5. Pull with straight arms through the lats.
E. Pull Up
5 x 3-5. 1 sec Chin Over Bar Hold
*If close to pull ups, use a buddy to help you up and over the bar.
*Negatives 5 x 5-20s down depending.
F. Ring Row
3 x 10
Tempo: 2121
Rest: 1 min.
Tuesday 4/4
MAP (Maximum Aerobic Power) sessions should be sustainable, fun and healing.
Look for 1:1 Work to Rest. This entire session should not crush you.
5 Pull Ups
15 Burpee Box Jumps (24/20)
5 Pull Ups
10 Russian KBS (Heavy as able)
Rest 5 Min
50 DU
20 Cal Row
:30s Wall Sit
Rest 5 Min
20 Cal Bike
20 Jumping Lunges
:30s FLR
Wednesday 4/5
Lactic Power
We shift gears a bit into lactic power work. Please try to push hard on the machines for 30s. This type of work makes you more powerful, improves body composition and helps with all other training. It is very safe and effective to do on the bikes, rowers and sprinting. Please realize that the “turnover” time of regular CrossFit movements are too slow to get the correct stimulus we are looking for. Example: Front Squats, Burpees and DU will get slower and slower in a work out because of the ranges of motion, skill level and proficiency of the individual and strength.  Lactic Power work should be very uncomfortable and fast! 

:30s Bike, Sprint or Row at 90-100% (very hard)
2:30 Rest (do nothing)
x 6
Rest 5 min

Thursday 4/6
Zone One

Casual style. Get your recovery on. Bike, walk in the sunshine, swim, hike.


Friday 4/7
Strength & CP Battery. Lifting, Structure and Power work.
Continued upper body pulling work. Please continue to build on your strengths/weaknesses. The stronger you make the movements you are not good at, the better you will perform, look and feel! Please take advantage of the scaled option if you are not proficient/comfortable yet with the RX option! 
A. Pull Up
5 x 3-5. 1 sec Chin Over Bar Hold
*If close to pull ups, use a buddy to help you up and over the bar.
*Negatives 5 x 5-20s down depending.
B. Good Morning
3 x 8 at 22X1. Rest 1 min.
C. EMOM 21
1: Deadlift x 5
2: Hang Power Clean x 5
3: Front Squat x 5
1: KBDL x 7
2: KBS x 7
3: KB Goblet Squat x 7
Saturday 4/8
Lactic Endurance + Midline
We will build RKC planks up so you all have the nicest abs in the land. Please do your part eating good food and limiting alcohol! Part B should be very uncomfortable; do burpees for 10s As Fast As Possible, then 10s of Jumping Lunges, then hop on the machines for a 40s effort. We will do this 6 total times. This will make you more powerful and “comfortable being uncomfortable.” 

A. RKC Plank
4 Sets of :20s RKC :40s RestB. Lactic Endurance
:10s Burpees AFAP
:10s Jumping Lunges
:40s AB or Row
Go Hard!
Rest 3 min
x 3
Rest 10 min
Sun – Zone One 4/9
*Same as Thursday
Open gym 9-10am. Please wrap up your training by 10am.
Yoga with Kat at 10am

Tee and Chris, one of our original Fort couples, both in the finals at WOD Crawl 2017!

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