2 Rounds For Effort:
18/15 Calorie ski @ RPE 10
180 ft. Sled spint @ sprinting **
21 Wall balls @ 20/14# **
REST 3 MINUTES BETWEEN ROUNDS
24 minute time cap!!
**INTENT: Two focused high effort (anaerobic) interval efforts that will promote overall power output. The intensity today will be high, however the overall volume is fairly low which will allow for athletes to recover quickly.
STRENGTH: DB Bench Press x Kneeling DB Row. 3 x 6-8 @ RPE 7.5-8
Athletes will complete a super set of DB bench press and kneeling DB rows. Athletes should focus on control with each movement and a strong mind muscle connection. Row sets should be 6-8 reps per arm.
STRENGTH: Back squat. 3 x 4-5 @ RPE 7.5
Athletes will work for 20 minutes completing 3 sets of 4-5 reps at RPE 7.5. The goal this week is a 5-10# increase for athletes who completed squats last week. Focus should be on keeping an upright torso and strong drive through the feet.
Every 4 minutes for 16 minutes:
10 Pause HSPU **
10 Hang power cleans @ 115/75# or RPE 6
10 Alternating DB box step ups @ 50/35# **
**HSPU: Athletes should perform STRICT PUSH UPS if they are not completing HSPU. Athletes completing HSPU should pause for 1 full second at the top of each rep.
**DB BOX STEP UPS: Athletes should only hold 1 DB, NOT 2.
**INTENT: Repeatable intervals focusing on efficient technique with the HSPU and hang power clean. Athletes should focus on rep ranges that will allow them move well and not compromise shape or form!
STRENGTH: Snatch pull + snatch (2)
Athletes will work for 15 minutes to complete 3-5 sets of today’s snatch complex. The goal is to build to a weight that is ~RPE 6-7 and complete successful reps. No misses! Athletes should use this as a time to work on refining their technique.
AMRAP 16 minutes:
21 Calories **
7 Sandbag cleans @ RPE 7
35 Air squats
**CALORIES: Coaches will choose which piece of mono-structural equipment each athlete uses
**INTENT: Longer duration effort. Athletes should focus on pacing today and moving ~80 to 85%. The goal is to accumulate volume while remaining in control of your breathing and awareness over your position under fatigue! Theme of today, more is not better. Better is better
OPEN SKILLS: Rowing
Athletes will work for 20 minutes discussing the mechanical and positional components of rowing. The focus of this session is to help athletes understand how to be more efficient as it relates to their own body type and setup.
4 x 500 meter row @ G3
20 minute time cap!!
**INTENT: Focused aerobic intervals while working on breathing with gear 3.
CrossFit Open 20.3