Workout of the Day: Monday,10.21.13

This is the FINAL week before the official deload week to the CrossFit Total. If you know you will not be able to make the Total this Fall – let a Coach know.  This will effect their perception of your “peak”.  This is the LAST week you will have to go heavy before the Total!

OTHER EVENTS to keep in mind:

THE BCCC is coming to a close THIS week.

The projected measurement times are as follows:

Monday, 10/21 7-9am (Meg)
Tuesday 10/22 4:30-6:30pm, 7:30-8pm (Greg)
Wednesday 10/23 7-9am (Meg)
Wednesday 5-7:30pm (Greg)

*Remember, you’ll also have to complete your 3-minute Burpee Test at some point during the week!*

Fall Ball is Friday, October 25th (THAT’S THIS FRIDAY!) Bring a covered dish, complete a WOD in costume WITH the Coaches, and HANG OUT. Sign up under “Seminars”

PR

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as needed, 3 minutes. Cat Stretch, switch as needed, but take a full 2 minutes. Then: Greg’s Crazy Hip Opener, complete 6 full transitions.

MUSCLE-UP and PULL-UP STRENGTH WORK: This will continue as it has in this cycle!

BACK SQUAT CLUSTERS: This means you will have roughly 15 minutes to work up to a peak set of 1 for the Back Squat.  Then, you will take 90% of that rep and attempt to complete a “Cluster”.  A “Cluster” is: 1 rep every 20 seconds for 2 minutes. If you do not achieve 3 reps at your current load (90%) you will drop in weight on the next “Cluster”. If you achieve 7 reps at that load – you will add weight for the next “Cluster”. If you are somewhere in between you will perform the “Cluster” with the same weight again.

Week 3 of 4: Peak of 1, 1 Cluster.

CONDITIONING: AMRAP in 3 minutes of: BURPEES.

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