Peak n’ average!
8×40 seconds to record your peak/average watts on the ergometer! Rest will be dictated by your body (max 4′), the goal is to complete all 8 repeats without dropping output by more than 10%.
We will be working on rowing tech heavily, if you want to be a better rower, make sure to pop in!
4 Rounds:
A1. DB Push Press x 6 (Last DB PP was 8/2, for 5 reps. Try to equal or beat your previous weight on today’s 6 rep.)
A2. AMRAP Kipping pullup in 45 seconds
A3. Hollow Rock x 20
B. 5 rounds, on a 2 minute clock do 1 suicide sprint followed by 10 burpees AFAP
*Coach’s note: If you don’t have deadhang pull-ups yet, that means you’ll be doing hindu pull-ups. The purpose of today’s pull-ups is conditioning. Go ahead and bend your knees at 90 degress on the hindus to allow you to keep moving the entire 45 seconds. Just be sure you know the difference between working towards a deadhang pullup (strength) and using the movement for conditioning purposes, like today.
A. 5 Rounds for time:
DB Alligator Walk 25/15# (10 meters)
18 KB Swings 53/35#
B. 12 Minute Maxercise led by the coach
A. EMOTM for 10
2 Zercher Squats
Ascending weight, score is total pounds lifted. A sloppy lift will be a no rep and not count towards your score.
B. Bottom to bottom tabata squats x 8
After the last round, run 1 mile for time. Score will be total reps + mile time.
During the rest, maintain an ACTIVE squat.
*Coach’s Note: We did a 6 rep zercher squat on 9/18. That 6 rep weight might be a good place to start, adding 5-10 pounds every minute.
Take 20 minutes to work up to a heavy single deadhang pullup. If you do not have deadhangs, work on your pullup progression.
“Chase the Frisbee”
Start at one end of the gym and do 1 length on the ab disc. Run back to where you started and perform 2 handed lat pulls on the sled (use between 1/3 – 1/2 BW, less if you can’t get a full pull into back hyperextension). You will now be standing next to your ab disc. Do a total of 6 lengths with each implement.
This workout won’t be timed, but the goal is to only rest at each end of the gym.
*Coache’s note: On the ab disc, remaining hollow is crucial. If you feel the hips sag, stop and reset.
Clean Tech followed by Bear Complex:
Squat Clean
Press/Push Press/Jerk
Back Squat
Push Press/Jerk
Each Bear consists of 7 unbroken cycles through the complex. Bar can be rested on the body but not put down. Do a warmup round with something like 75/55#, then do 3 more rounds, ascending weight
A1. TGU 5-5-3-3-1-1 ascending
A2. Between sets: DB external rotation x12 each side.
B. AMRAP Box Hop 60″x 5, 2′ rest.
C. Team up, teams of 2-3: Row 3k for time. Who can break 10:00? (1:40 split)
301 N 4th
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
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