Back Squat
Build to Heavy Single
"Brace Yourself"
For Time:
50 Double Unders, 50 AbMat Sit-ups
18 Dumbbell Front Squats
40 Double Unders, 40 AbMat Sit-ups
15 Dumbbell Front Squats
30 Double Unders, 30 AbMat Sit-ups
12 Dumbbell Front Squats
20 Double Unders, 20 AbMat Sit-ups
9 Dumbbell Front Squats
10 Double Unders, 10 AbMat Sit-ups
6 Dumbbell Front Squats
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
KG | (22.5/15)
For Time:
4 Rounds For Total Time:
50 Double-unders
25 GHD Sit-ups
15 Dumbbell Front Squats
Rest 1:00 Between Sets
Dumbbells: (70/50)'s
Time Cap: 18 Minutes
In part 1, we are moving into pur “build to a heavy” week. This allows athletes to find their 1RM after the 12 week strength cycle we have been following. Allow athletes 10:00 to find their heavy one rep for the day. In part 2, we have Annie with a little bit of lifting mixed in! Full body conditioning workout today that throws a challenging heavier squat variation with high heart rate gymnastics volume. Athletes may choose to push their pace on any of these three movements today based on their own strengths. Whichever one you may choose to push the hardest at, be ready to move a little slower and recover that breathing on the other pieces.
Time to complete work.
Double Unders | :45 or less on all rounds.
AbMat Sit-ups | 2:00 or less on all rounds.
Dumbbell Front Squats | 1-2 sets with challenging weight dumbbells.
Upright Torso
Watch for an upright torso throughout the squat. Athletes should avoid excessive forward lean, which can stress the lower back and compromise form.
Double Under
Reduce Reps
75/60/45/30/15 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
:30/:25/:20/:15/:10 Hard Effort On Any Machine
DB Squats
Reduce Loading
Reduce Reps
Single Dumbbell Goblet Squats
Single/Double Dumbbell Reverse Lunges
30/25/20/15/10 Air Squats
Sit Ups
Reduce Reps
Hollow Rocks
INDY VERSION
"Half Kalsu"
For Time:
50 Thrusters (135/95)
On the Minute [Starting at 0:00]:
5 Burpees
Time Cap: 15 Minutes
Whiteboard Brief
General Flow 0:20-0:30 each
DB Flow 0:15 each
Double-Under | tell, show, do, check
Establish position
Hold the handles of the jump rope with a relaxed grip.
The grip should be towards the end of the handles, allowing for better control and wrist movement.
Keep the elbows close to the body, pointing downward.
Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward.
Focus on timing wrist speed
Focus on wrist rotation and quicken the pace of the jump rope
Focus on enhance footwork and coordination.
Focus on controlling the cadence and wrist speed
Focus on speeding up the wrist for the double
Back Squat | tell, show, do, check
Feet shoulder width apart
Bar on traps with full grip on bar
Arms pressing into bar
Stomach squeezed
Focus on gripping the ground with the foot throughout
“Squat and hold”
Focus on gripping the ground with the foot throughout
“Squat and hold”
Focus on an upright torso in the squat
Cue athletes to press up into the bar with the arms to control the load
Practice Round
Break
Workout adjustments if needed
Look For
Continue to look for good positioning. Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet.
Range of Motion Cue athletes to touch their shoulder blades to the ground and to have their shoulders pass through their hips each rip.
Chest up: Athletes should keep their chest lifted throughout the squat, preventing the upper body from collapsing forward. Elbows high: Ensure that the elbows remain high, pointing forward, to maintain the front rack position.
Same as class workout
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.
When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout.
Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.
3 Sets
8 DB goblet curtsey squats
12 Stagger stance DB RDLs each leg
