FTW Tribe:
Testing week is underway- Log your progress!
GENERAL WARM-UP (0:00-12:00)
“Chan Warm-up”
8/8 Spiderman Lunges
10/10 Lateral Lunges
Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm Circles, (forward/backward).
10/10 Arm Pretzels
10/10 Shoulder Rolls (forward/backward).
10/10 Wrist Circles
SKILL AND INSTRUCTION (12:00 – 27:00)
TRANSITION AND BUILD UP (27:00 – 35:00)
Build up
Work up to squat clean weight by doing 2-3 sets of 2-3 reps. In between sets, perform 2-3 ring dips or variation of dip to be performed in the workout.
WOD: ELIZABETH (SQUAT CLEANS 35:00 – 47:00)
“Elizabeth”
For time:
21-15-9
Squat clean (135lbs/95lbs)
Ring dips
12 minute time cap
INTENDED STIMULUS
This is a classic CrossFit benchmark that tests capacity at moderate loads and upper body pressing stamina. Faster athletes will finish in under 7:00 and all athletes should finish in under 12:00.
Intermediate
For time alternating exercises:
21-15-9 Squat cleans (115lbs-125lbs/75lbs-85lbs)
12-9-6 Ring dips or dips on rig attachments
As follows:
21 Squat cleans (115lbs/75lbs)
12 Ring dips
15 Squat cleans
9 Ring dips
9 Squat cleans
6 Ring dips
*If an athlete has capacity for the volume but cannot perform ring dips, perform the dips on rig dip attachments or boxes.
Scaled
15-12-9
Squat clean (Use a lightweight that allows for at least 5 reps to be performed without resting)
Box or bench dips
POST WORK/SKILL REFINEMENT (47:00 – 60:00)
3 – 3 – 3
Squat Clean
*10-20% lighter then workout weight.
Intended Stimulus:
The goal of this section is to solidify technique on the clean and to help the body recover from the demands of the workout. All reps can be performed as singles. Athletes can build-up but technique should never degrade.
Leave a Reply