WEIGHTLIFTING
WARM UP
5 deadlifts @3311
5 shoulder shrugs
5 clean high pulls
5 Muscle cleans
5 Power cleans
5 Squat cleans
5 Strict presses
5 Push presses
5 Push jerks
5 Split jerks
This is our recommended warmup for this session. Work with an empty barbell and if you feel good, you can add just a light weight. You don’t have to go unbroken, break the sets accordingly, so you can maintain a perfect form. Do as many rounds as you need, but don’t over-do it. Start your lifts after you feel comfortable with the bar and with the movements. Pay a good focus on your warmup, because if your warm up is worthless, then your lifting will be worthless.
A) Power clean + Squat clean (1+1) – build up to heavy weight in 15 minutes
(no more than the weight that you hit in the 2nd week of this cycle)
B) 15 rounds – every 60 sec:
Squat snatch + OH squat (1+1) @60%+ 1RM Snatch
STRENGTH
C) Deadlift 4×3-5@70-80% 1RM / 2-3 min rest
D) Strict Press 4×3-5@70-80% 1RM / 2-3 min rest
A)
7 min amrap:
3 ring Muscle Ups
5 bar facing burpees
7 thrusters @45/30kg
3 min rest
5 min amrap:
35 double unders
7 power clean & push jerks @52.5/32,5kg
3 min rest
3 min amrap:
9 cal airbike
15 wall balls @9/6kg
3 min rest
ACCESSORY WORK
A) 4 rounds:
A1) 5-15 hyper extensions @AHAP / 1 min rest
A2) 30 sec KB Front rack carry – L + 30 sec KB Front rack carry – R@AHAP/ 1-2 min rest
B) 4 rounds:
B1) 10 DB Overhead walking lunges – L + 10 DB Overhead walking lunges – R@AHAP / 1-2 min rest
B2) 6-10 Pendlay rows @AHAP / 1-2 min rest
GYMNASTICS – strict
C) 4-5 rounds:
C1) 5-10 strict pullups + 20-30 sec GHD situp hold / 1 min rest
C2) 5-10 strict ring dips + 20-30 Goblet squat hold @AHAP/ 1 min rest
C3) 10-20 step ups @60/50cm / 2 min rest
CONDITIONING – single modality
A) Row/airbike/ski erg intervals
4 min Row for calories
4 min Airbike for calories
3 min Row for calories
3 min Airbike for calories
2 min Row for calories
2 min Airbike for calories
1 min Row for calories
1 min Airbike for calories
/ try to increase the overall pace from 1st week of this Cycle/
WEIGHTLIFTING
WARM UP
5 Snatch grip deadlifts @3311
5 Shoulder shrugs
5 Snatch high pulls
5 Muscle snatches
5 Power snatches
5 Snatch grip push presses
5 OH squats @3311
5 Snatch grip push Jerks
5 Squat snatches
This is our recommended warmup for this session. Work with an empty barbell and if you feel good, you can add just a light weight. You don’t have to go unbroken, break the sets accordingly, so you can maintain a perfect form. Do as many rounds as you need, but don’t over-do it. Start your lifts after you feel comfortable with the bar and with the movements. Pay a good focus on your warmup, because if your warm up is worthless, then your lifting will be worthless.
A) Hang Power snatch + power snatch (1+1) – build up to heavy weight in 15 minutes
(no more than the weight that you hit in the 2nd week of this cycle)
B) 15 rounds – every 60 sec:
Push press + Push jerk + Split jerk @60%+ 1RM Pushpress
STRENGTH
C) Back squats 4×3-5@70-80% 1RM / 2-3 min rest
SKILL SESSION – EMOM
12-15 min EMOM:
1.min: 10-20 DB OH Squats @AHAP
2.min: 10-20 TTB
3.min: 10-20m HS walk
rest as needed
12-15 min EMOM:
1.min: 10-20 OH swings @32kg
2.min: 6-12 C2B pullups + 5-10 burpee box jump overs @60/50cm
3.min: rest
REST DAY
SESSION 1:
OPEN WORKOUT 19.4 – bude zverejnený v piatok ráno, po vyhlásení na www.games.crossfit.com
SESSION 2:
A) CONDITIONING – recovery
18-24 min @easy-recovery pace:
1.-2.min: 30-60 sec HS hold + easy row untill the end of 2. minute
3.-4.min: 10-20 alternating pistol squats + easy airbike unteil the end of 4.minute
5.-6.min: 3-5 TnG Hang Power Cleans @AHAP + rest till the end of the 6. minute
In case one of these modalities will appear in the Open workout, substitute them with modality of your choice)
GOAL: This session is optional. You can do this workout if you feel okay after the first session, in this case, use recovery pace throughout the whole workout. If you need to rest fully, then skip this session.
ADJUSTING:In case one of these modalities will appear in the Open workout, substitute them with modality of your choice – they need to be easy, something you have no technical or strength issue with.
SUBSTITUTIONS: AirBike, row and ski erg: It is possible to substitute one with another. It depends on what are your options in your gym, or what you are able to do or not. There is also a possibility to substitute these modalities with running outside or inside on treadmill.
REST
OPEN WORKOUT 19.4 – Re-do
Toto je druhý pokus Open workoutu.