Dynamic warm-up | 6:00
1 set:
200-meter run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 air squats
200-meter run, fast
– RX –
Every 5:00 for 25:00:
400-m run
15 overhead squats (65/95 lb)
– Rest the remainder of the 5:00.
– INTERMEDIATE –
Every 5:00 for 25:00:
400-m run
10 overhead squats (55/75 lb)
– Rest the remainder of the 5:00.
– BEGINNER –
Every 5:00 for 25:00:
200-m run
6 overhead squats (35/45 lb)
– Rest the remainder of the 5:00.
– MASTERS 55+ –
Every 5:00 for 25:00:
400-m run
10 overhead squats (55/75 lb)
– Rest the remaining time in the 5:00 window.
Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 samson stretch
– AT-HOME –
Every 5:00 for 25:00:
400-m run
15 single-DB overhead squats (35/50 lb)
– Rest the remainder of the 5:00.
For load:
Snatch, clean or jerk:
3 reps x 2 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 4 sets @ 90%+
—
– Welcome to week seven of this Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
– The final set should be the heaviest.
– Welcome to week three of this Strength II cycle, where we back squat for four weeks.
– Your goal is to find a heavy back squat single. This may not be a 1-rep max, but find your heavy 1-rep lift for the day.
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
—
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads that make moving quickly challenging.
– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
—
– Set up a 100-ft course and walk as far as possible without breaking.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
—
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Run modifications: Distance; 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row; 200-m, 400-m, 800-m, 100-m ski
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