Blog

Strength & Skill

7 Sets. New set every 1:30.
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch

WOD: 3 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
15 Push Ups

-rest 3 minutes-

For Time:
50 Bench Press (90/55)**
*Every time you break perform 1 Legless Rope Climb (OR 10 Ring Rows)

-rest 3 minutes-

50 Ring Rows with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

TARGET SCORE
Target time for Bench Press & Ring Row Workout: NONE. Keep moderate intensity.
Time Cap for Bench Press & Ring Row Workout: 15 Minutes

STIMULUS and GOALS
How to Pace: STEADY!
These will give you a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work. The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

How it should Feel: PUMP!!!!
approach both workouts with a planned rep scheme to help keep a consistent workflow without over-resting or blowing your arms.

WORKOUT STRATEGY & FLOW
Ski / Row: Smooth and steady here at a moderate pace (70-75%). This is the primer to start the day, so stay calm and roll out your arms.

Strict Pull Up: 1-3 sets, and don’t even think about doing singles unless failure is imminent.

Push ups: 1-2 sets, and if you break, just keep it short while resting on your knees, not your hands.

Bench Press: Be smart about the weight chosen for this. We recommend using something less than 70% of 1RM that allows us, when fresh, to hit 12+ reps. Ideally, you should try to hit sets of 5-10 without going to failure.

Legless Rope Climb: Don’t rush right into it, make sure the arms are ready. Every time, it’s a big jump, and scissors kick the heck out of the legs going up.

Feet Elevated Ring Rows: Similar sets to the bench press (10-15), and know these are harder than they look. Make sure the rings are set around hip height. The body should be parallel to the ground at the top of the pull. No Hips!!!

Strict Ring Dip OR Strict Bar Dip
Arms will be pretty pumped by this point, so break into 2-3 sets if needed. Keep the arms tucked in tight and no hips at all.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.