WEEK OF 190204-190210

MONDAY 190203

METCON: "Aerobic Efficiency: Know Your Shift 2.0"

2 Rounds For Quality:

MINUTE 1: GEAR 2

MINUTE 2: GEAR 3

MINUTE 3: GEAR 4

REST :30

Max burpees to 6"" target in 3 minutes **

REST 3 MINUTES BTW ROUNDS

** Round 2 is 40 burpees to 6"" target for time

_____________________________________________________________________________________

TUESDAY 190204

STRENGTH:  Back Squat: 3 x 6-8 @ RPE 7 

Athletes should focus on control and consistent drive through the legs. The RPE has gone down from two weeks ago. Athletes should attempt to complete a higher volume of reps if possible.

METCON:

AMRAP 2 Minutes:

250 ft. Shuttle sprint

Max reps sandbag to shoulder @ moderate

-REST 2 MINUTES-

AMRAP 2 Minutes:

250 ft. Shuttle sprint

Max reps sandbag to shoulder @ moderate

-REST 2 MINUTES-

AMRAP 2 Minutes:

250 ft. Shuttle sprint

Max reps sandbag to shoulder @ moderate

_____________________________________________________________________________________

WEDNESDAY 190205

METCON:

5 Rounds For Time:

55 Double unders

12 DB Squats @ moderate

55 Double unders

12 DB Push Press @ moderate

16 minute time cap!

_____________________________________________________________________________________

THURSDAY 190206

STRENGTH:  Snatch x 1 @ RPE 8

A) From 0:00-12:00, athletes will perform multiple reps of the warm-up complex AND build to their RPE 8 weight:

Warm-up Complex:  2 snatch pulls + 2 full snatches

B) From 12:00-20:00, athletes will complete 1 rep every :90 to 2 minutes: 

1 Full snatch @ RPE 8

METCON:

3 Rounds For Time:

20 Calorie row **

10 Toes to bar **

10 minute time cap!

** Athletes should chat with their coach today if the volume of the workout will deter them from the intended stimulus.  Today we are looking to challenge the midline while under fatigue.  Coaches will modify accordingly!

_____________________________________________________________________________________

FRIDAY 190207

"CrossFit Open Workout 15.4”

Complete as many rounds as possible in 8 minutes of:

3 HSPU

3 Cleans (185/125#)

6 HSPU

3 Cleans (185/125#)

9 HSPU

3 Cleans (185/125#)

12 HSPU 

6 Cleans (185/125#)

15 HSPU 

6 Cleans (185/125#)

18 HSPU 

6 Cleans (185/125#)

21 HSPU

9 Cleans (185/125#)

Continue adding 3 reps to HSPU each rounds + 3 cleans after every 3 rounds

_____________________________________________________________________________________

SATURDAY 190208

STRENGTH:  Split Squat: 2 x 12 per @ RPE 7 

Athletes should focus on knees over the toes + control through the back knee + strong drive through the front foot. Intensity will be achieved due to increased volume NOT increased loading.

METCON: PARTNER WORKOUT!!

** Athletes will alternate in a you go, I go fashion for the entire 14 minutes:

AMRAP 14 minutes:

5 Banded strict pull ups

7 DB Push jerks @ RPE 6 **

Sandbag hold :60 @ light to moderate

**Athletes should choose a weight that will be challenging, but will also allow them to move well for the entire 14 minutes.

_____________________________________________________________________________________

SUNDAY 190209

STRENGTH:  Deadlift from below the knee

3 x 6 @ RPE 7 - FOCUS should be maintaining proper hinge mechanics at a higher load.

DO NOT MAX OUT!

METCON:

5 Rounds For Time:

10 Calorie Assault bike sprint

10 Russian KB swings @ RPE 5


12 minute time cap