Wednesday, 9/12/12

CROSSFIT ENDURANCE, with Liz, 630am.

ONE HOUR OLY with Sammy, 12-1pm, 6-7pm, 7-8pm, 8-9pm.

Jan, mid Turkish Get Up – about to bring the back leg forward.

WORKOUT OF THE DAY: 

SELF MYOFASCIAL RELEASE: Foam Roll – 3 minutes. Lax Ball – 3 minutes.

DYNAMIC WARM-UP: Turkish Get Up Skill Work.  Review the Lift and then, if you’re experienced with it, feel free to work up to something that feels a little heavy.  If you’re new to the lift, just practice!  5 minutes.

ACTIVATION: Broad Jump, 5 attempts at a peak of 1.  Measure carefully, this peak will determine what you do for the STRENGTH portion of today.

STRENGTH: Deadlift – BASED entirely on your Broad Jump, and will be for the REST of the cycle until PEAK WEEK.

  • If you jump ANYWHERE ABOVE your best Broad Jump – you will complete 6-8 singles at 92% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 92%).
  • If you jump between 95-100% of your best Broad Jump – you will attempt to complete 4-6 sets of triples with 88% of your best Deadlift (of course, lesson the percentage with any loss of speed right at 88%).
  • If you jump less than 95%, you will complete 3-4 sets of 5 with 78% of your best Deadlift – (of course, lesson the percentage with any loss of speed right at 78%).
  • *If your bodyweight is fluctuating a lot this will affect your broad jump.  Be mindful of it and feel free to use the scale for more control in this little “experiment”.
  • If for any reason you peak ABOVE your best Broad Jump two weeks in a row, AND you complete 8 singles at 92% of your best Deadlift, you will raise the percentage you complete for singles to 94%.
  • A NEW PROVISION: if you have successfully completed all the reps possible in the past week and then test to complete the SAME weight and rep range again.  Raise the loads by 2%.
  • *Calculators will be provided and we will most likely be doing this for two more cycles – it’ll get easier as we all get used to it!
  • We’ll use your progress in Peak Week to see how this is working for everyone.

METABOLIC CONDITIONING:

AMRAP in 10 minutes: 1 HEAVY Kettlebell (MUST be a kettlebell or dumbbell) Turkish Get Up (you pick your weight but this load should be pretty challenging – 1 rep = Left AND Right), 5 Handstand Push-ups (may be kipped).

*if you do not have HSPU, complete 5 perfect push-ups, OR, strict press your kettlebell or dumbbell 5 times on each side.

Thai, at the top of the deadlift. Don’t forget! The CrossFit Total is Sunday, October 21st!

Comments
One Response to “Wednesday, 9/12/12”
  1. Gabriel says:

    WOOHOO! Wednesday’s are currently my favorite day of this cycle.

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