January 13, 2020

January 13, 2020

1/13/20

Warm-up
Warm-up
MOBILITY
Banded Shoulder Distraction: 1-2 Minutes Each Side

Pigeon Pose: 1-2 Minutes Each Side

Laying Front Rack Stretch: 1-2 Minutes

ACTIVATION
5 Minutes For Quality:
5 Wall Squats
200 Meter Row

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Back Squat (Back Squat Waves)
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

STIMULUS
All percentages are based off your 5-Rep Heavy Back Squat
We’ll repeat this 4-3-2 scheme next week at higher percentages
We’ll re-test our 5-Rep Back Squat in the week that follows

Clean and Jerk (5×4)
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk

Set 1: 65% of 1RM Clean & Jerk
Set 2: 70% of 1RM Clean & Jerk
Sets 3-5: Build to a Heavy Complex

The 3 power cleans do not have to be completed unbroken – you can drop after each rep

Rounds begin every 2 minutes (0-2-4-6-8)

Your score for the day is the heaviest load successfully lifted, we are counting the Split Jerk Weight

Metcon
Metcon (Time)
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95)

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