Test Out, Check In. CrossFit for the week.November 28, 2016
Open Prep first. You are testing out of and wrapping up your Olympic Lifting Phase and immediately starting your Monostructural Metcon phase. The Open starts Feb 23rd, or 87 days from now, basically 12 weeks. The majority of this month (December) your workouts will be simple/straightforward single element tests. Your toolbox from here through the Open’s conclusion will be limited to the things we’ve seen over the last 6 years of Open events: That’s Deadlifts, thruster, snatch, S2O, cleans and Overhead Squats and Overhead walking Lunges for barbell elements. Ring and bar Muscleups, Pullups, Chest to Bar Pullups and Toes to Bar for hanging strength. Box Jumps, Doubles, WallBalls, Burpees, Handstand Pushups and the Row round out the movements. The toolbox is pretty narrow. The main concern here is improving your local muscle endurance. Technique and pacing both factor in as well.
PLEASE record your scores here and on the Open Prep board. Part of this month is determining what you need to prioritize and seeing how you stack up to other athletes is a very helpful metric, especially when you have some idea of what they are capable of.
I’ve programmed 5 workouts per week covering the next 4 weeks with an eye toward addressing all of the movements you’re likely to see, in loads and patterns that will peak you for the open. There is not much priority placed on test-retest like in some of our other phases. I have been very conscious of not overburdening the shoulder capsule, but if there comes a time where you feel like your shoulders need a day off, by all means take it. On that note, there are 2 programmed “shoulder Prehab” periods. Please take them seriously!
Your wod for monday 11-28-16 is
Max Clean and Jerk
50 Power Cleans for time @ 135. Every Drop is a mandatory 10 seconds of rest. What I want is for you to work on cycling and not pull-drop, pull-drop even though that is a totally valid plan. This is training, not competition. Build your ability to cycle reps.
Monday– Test out Clean and Shoulder Press
A-Find your 1 Rep Max in the strict Shoulder Press. Knees CANNOT move. Bar locks out over the heel. Hip and ankle angle change is acceptable.
B-(Repeat test from 10/18 & also 11/8) Max reps Power Clean in one minute with these loads.
Rest 5 minutes then
WORK — For time
15 Clean and Jerks @ 135/95
30/20 Airdyne Calories
15 Clean and Jerks @ 135/95
A- Repeat test from 10/9 and 11/9. Max Rep Unbroken Dead Hang Pullups. Bodyweight up to 10. If you can do 10 strict deadhang pullups at Bodyweight then you test in at BW + 25 Lbs via a belt. Full extension. Visible stop.
B- Repeat test from 10/6 and 11/11. Back Squat Max reps in 1 minute @ 225/185/155-men or 155/115/85 – Women. Please don’t short your depth.
Work- AMRAP in 10 Minutes 10 Bodyweight Back Squats, 10 Pullups, 10 Burpees. Ninja’s! Today is your day.
Wednesday- Balance/Unilateral – Single leg Deadlift 3×8 r and l. Work: CrossFit Open Workout 14.3 Link HERE. Deadlifts and Box Jumps.
Thursday– 10 minutes work to a heavy single in the Hang Squat Snatch. Work: 2 on 4 off Row interval for calories.
Friday – (last performed 6/25/16) 4 Rounds for time. 3 Minutes rest per round. 40 KB Swings 24/16, 30 Wallballs, 20 Burpees, 10 Box Jumps 30/24.