Monday
WORK CAPACITY
Warm Up: 3 Rounds of
15x Double Unders
8x Power Snatch @45lbs
120m Run
Instep Stretch
1) Max Rounds in 10 minutes of
30x Double Unders
15x Power Snatches @ 75lbs
Rest 5 Minutes
2) 8 Rounds for time of
5x Sandy V's @ 115lbs
120m Run
(1 Sandy V = Hang Squat Clean into a Thruster)
3) 5 Rounds of
4x Standing Ab Wheel Rollouts
8x Weighted Back Extensions
8x Seated Russian Twists @ 35lbs (8/8)
60 Sec Side Bride (30/30)
We are jumping into a Work Capacity Emphasis Cycle. Our goal for work capacity is to increase our HORSEPOWER (speed and strength). The first circuit is from the Crossfit Games first WOD for the sectional qualifiers. Our gym has been a crossfit affiliate for sometime and many of our athletes are competing so we thought we'd throw it in. We rarely perform double unders, so it took some getting used to for this session. If you just cannot perform double unders, get 90 singles (instead of 30 DU), but it is not nearly the metabolic hit that double unders are. For you non-crossfitters, it's interesting to perform one the the WODs every once in a while when it fits in. Most of us have been in the Crossfit world at sometime in our training history.
The second circuit is more straight foreword. The weight is heavy, but doable for most. About half of our athletes used 115 and the rest used 95lbs. Try to get them all unbroken (meaning you don't have to put down the weight).
This is also a good chance to use the Military Athlete mental toughness rules of:
1. No rest in transition - go from one exercise right into the other with no rest (from the run, start your Sandy V's with no rest)
2. Limit your rest to 5 breaths - when you have to rest, try to limit it to 5 breaths and drive on
3. Always leave 1-2 reps in the tank - never go to complete muscular failure, it's hard to fight back from
4. Rep, Rounds, and Range of Motion Integrity - No short cuts, perform all reps and rounds with the proper full range of motion....your mind will try to talk you into taking short cuts...be disciplined.
