Monday 4/9/2018
Warmup:
Line Drills
Quad Stretch
Knee To Chest
Straight Leg Kicks
Side Lunge
Walking Samson
Walking Spiderman
Inchworms
3 Air Squats + 1 Broad Jump
High Knees
Butt Kickers
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Movement Prep
3 High Hang Power Cleans
3 Strict Press
3 Hang Power Cleans
3 Push Press
3 Power Cleans
3 Push Jerks
Establish Split Position
Power Clean and Jerk
Build to Heavy Single
“Grace”
For Time:
30 Clean and Jerks (135/95)
We tackled the well known benchmark workout “Isabel” last Monday. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day and does not mean 1RM, although if athletes continue to move well as the weight increases, they can absolutely go for a personal best. We will go over the split jerk to be used in the heavy clean and jerk, while the push jerk will likely be the best option for the conditioning piece. Athletes should choose a weight on “Grace” that they are capable of completing 10+ unbroken clean and jerks when fresh. If athletes have previously completed the workout with a lighter weight and finished under 3 minutes, adding a little weight for this attempt would be appropriate
TUESDAY 4/10/2018
Warmup:
100 Meter Run
10 Superman’s and 10 Hollow Rock
100 Meter Run
10 Iron Crosses and Scorpions
100 Meter Run
10 Skater Lunges
100 Meter Run
10 Kipping Swings
Kettlebell Calf Smash – 1 Minute Each Side
Place on leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.
Childs Pose on Kettlebell – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
“Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete a 500 Meter Row.
Extra Credit/Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.