Heavy Metal CrossFit Competitor’s Blog: Monday 9/7/15
| Wave 4a-Week 3 of 3 |
| Note: |
| May split day into 2 sessions if possible: |
| 1) AM: Squats, Skill &/or Core Quota. Optional gymnastics skill work. Daily stretch/mobility. |
| 2) PM: Oly lifts & Auxiliary (pulls) and optional WODs (heavy leg/back taxing fits best here). Can also place quota work here. |
| *Note: Lift % based on top classical lifts. In some cases Work sets listed only. In general the % are only a guideline (and usually a ‘conservative ‘one) and will vary from person to person. Try to match the ‘conservative %’ and in weeks 2 and 3, try to match or beat week 1 w/reps or weight). |
| *Individual edits and adjustments can be made for your needs (to program and %). Communicate with your coaches and never assume! |
| A) Snatch x1s x7-10 (60s rests & start count at ~90-95%, if miss 3 in a row drop down by 10% or 10kg and build back up) (~30 min) |
| B) C&J x1, then-optional, but recommended back offs: 3&1 (~80%), 2&1 (~85%), 1&1 (~90%) (% based on top make for the day, in following weeks may match or beat these) (~20-30 min) |
| C) Front Squat: to top 3,2,1(~15 min) |
| D) Back Squat: to 2rm (~15 min) |
| E) Thruster (front/back/bar/axle): work to 2rm, then: drop 10% x2, then drop 10% more x2 (no more than 2 minutes rest after RM set)…then optional: x20 at 50-60% of 2rm, then x20 at 40-50% of 2rm |
| F) Sn Grip OH Squat (or Sn Balance): 3s x3 (or x3RM, -5%x3, -10%x3) |
| G) Snatch Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) |
| H) Clean Pulls (or Aux.): 4 up, 1 down: ~100%x3,~105-110%x2-3, ~110-115%x2-3, ~115-120%x1-3, ~105-110%x1-3 (optional: rep 1: 3pp, rep 2: 2pp, rep 3: 0p OR all: 3pp or 2pp/p@k) (~15 min) |
| I) Low Back: Hypers &/or reverse hypers x10-15 x3 sets (~10 min) |
| *May do squats first depending on focus and current training cycle needs: leg strength or olympic lifts |
| **May do pulls after oly lifts or squats |
| ***May do snatch balances/OH squats BEFORE/AFTER squats depending on priority (positions or strength?) |
| ****On strength work: may do-after top RM sets across at same weight w/no less than 1-2 reps less or -5-10%). |
| WOD (optional based on goals): |
| Granite Games 2015-Doubles & Squats |
| 3 rounds for time of: |
| 100 Double Unders |
| 10 Overhead Squats |
| Men 175 lb. |
| Women 115 lb. |
| Athletes will complete 3 rounds of the double unders and overhead squats, advancing the barbell forward after each round. |
| Time cap: 8 minutes |
| Granite Games 2015-Strict & Heavy |
| 15-12-9 reps for time of: |
| Deadlift |
| Strict Handstand Push-ups |
| Men 315 lb. |
| Women 205 lb. |
| Time cap: 10 minutes |
| Core Quota:(~5-10 min) |
| T2B/KTE/HLR: Strict x15+ with 3 sec pause at top and 3 sec pause at 90 degrees. Then, Kip reps w/BW x25+ (or, T2B/KTE/HLR x50-100). |
| Hypers/Rev Hypers: Weighted (barbell/dumbbells/plate): x25+ then BW x25+ |
| Skill/Cond./Goat Work: (5-10 min) |
| Pick 1 or more: 100 DU and/or Triple Unders, 50 Box Jumps (20/24), 24 Pistols, 25-50 WB, etc |
| Optional conditioning: depending on GOAL/NEED/PRIORITY (optional: may drop pull work &/or quota work to work this in…AGAIN, depending on GOAL/NEED/PRIORITY) |
| *Any WOD or conditioning element you have missed in the last week or will miss this week (WODs, Conditioning, OR Track work) or any Leg/back taxing type WOD. |
| **High intensity intervals: Sprints, DU, Box Jumps, Rowing, etc. |
