AUGUST MONTHLY FOCUS – CLEAN AND JERK CYCLING
This month’s focus is on clean-and-jerk cycling, leading up to Gwen at the end of the month!
AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
EMOM 14:
1 clean and jerk
– Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt.
SKILL I
EMOM 12:
Min. 1 | 0:45 Rope Climbs
Min. 2 | 1:00 C2 Bike
– Score = Total rope climbs.
– Consistent pacing and reps
– The goal is rope climb practice under fatigue.
STAMINA I
For as many sets as possible:
500-m row @ 2:00/1:50
500-m row @ 1:58/1:48
500-m row @ 1:56/1:46
– Continue to reduce by :02 in each set until failure.
– Rest 1:00 between intervals.
– The goal is to successfully complete at least 5 sets. So scale times as needed. If you row a 8:00/7:00 2k, start at the times listed above. Start your intervals at 2:20/2:10 if your 2k is between 8:00-10:00.
– You must finish the interval on or under the indicated time. Finishing over time is considered a failed set and the workout is over.
ACCESSORY I
Every 3:00 for 15:00:
8 DB rear foot-elevated split squats (8/leg)
15 barbell good mornings
– Use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. For the good mornings, use a light load.
ACCESSORY II
For time:
400-m sled drag (10/20 kg plate stacked on 50kg sled)
– Attach the sled harness, face the sled, grab the harness straps, and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
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MONDAY:
SKILL
Pre-workout:
Shoulder Press
5 – 5 – 3 – 3 – 1 – 1 – 1
-Lift every 2:00
– 65% on the sets of 5
– 75% on the sets of 3
– 85%+ on the sets of 1
RX
AMRAP 10:
7 bar muscle-ups
7 devils presses (15/22.5 kg)
– Use two DBs.
INTERMEDIATE
AMRAP 10:
7 chest-to-bar pull-ups
7 ring dips
7 devil’s presses (10/15 kg)
– Use two dumbbells.
BEGINNER
AMRAP 10:
7 ring rows
7 elevated ring push-ups
7 devil’s presses (5/7.5 kg)
– Use two dumbbells.
STIMULUS
-3+ rounds.
-Muscle-ups in 3 sets or less. Devils presses in 1:30 or less.
-Moderate DB loading.
-Keep rounds to 3:00 or less.
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TUESDAY:
RX
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (6/9 kg)(9/10 ft) after each row.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (4/6 kg)(9/10 ft) after each row.
SCORE:
TOTAL TIME
BEGINNER
For time:
30-25-20-15-10
Calorie row
– Perform 10 wall-ball shots (3/4 kg)(9/10 ft) after each row
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB
STIMULUS
-9:00-14:00.
-Athletes should keep the 50-calorie row to 4:00 or less.
-Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
-Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.
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WEDNESDAY:
SKILL
Pre-workout:
Every 3:00 for 6 sets:
3 front squats
-Increase loading across as many sets as possible.
-Percentages may range from 65-85%.
-Focus on leading with your elbows out of each squat and driving up out of the hole.
RX
3 rounds for time:
25 GHD sit-ups
18/25-cal bike
INTERMEDIATE
3 rounds for time:
25 sit-ups
18/25-cal bike
BEGINNER
3 rounds for time:
25 anchored sit-ups
12/18-cal bike
STIMULUS
-8:00-12:00.
-Go unbroken on both the sit-ups.
-Finish the Echo / Assault bike in 2:00 or less.
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THURSDAY:
HELEN
BENCHMARK
RX
3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
400-m run
21 KB swings (12/16 kg)
12 pull-ups
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
200-m run
21 KB swings (8/12 kg)
12 jumping pull-ups
SCORE:
TOTAL TIME
SKILL WORK
Post workout:
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.
STIMULUS
-Classic CrossFit benchmark workout.
-Less than 12:00.
-Runs completed in 2:00 or less.
-Unbroken KB swings across the entire workout.
-Pull-ups done in :45 or less every round.
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FRIDAY:
SKILL
Pre-workout:
Clean and Jerk Technique and Cycling
GRACE
BENCHMARK
RX
For time:
30 clean and jerks (43/61 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 clean and jerks (30/42.5 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
30 clean and jerks (25/35 kg)
SCORE:
TOTAL TIME
STIMULUS
-Classic CrossFit benchmark, Grace.
-Sub 8:00.
-Repeat from November 21, 2022.
-Advanced athletes should push to finish sub 5:00.
-Loading should allow you to perform at least 7 reps unbroken.
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SATURDAY:
TEAM WOD
RX
5 rounds for time with a partner:
20 toes to bar
20 DB snatch (17.5/25 kg)
20 alternating pistols
200m sandbag carry (red)
-Share the sandbag on the carry as needed
INTERMEDIATE
5 rounds for time with a partner:
20 knees to armpits
20 DB snatch (12.5/20 kg)
20 alternating assisted pistols
200m sandbag carry (blue)
-Share the sandbag on the carry as needed
BEGINNER
5 rounds for time with a partner:
20 hanging knee raises
20 DB snatch (5/10 kg)
20 alternating lunges
200m sandbag carry (white)
-Share the sandbag on the carry as needed
STIMULUS
-23:00-28:00.
-Share the work between you as needed, one person working at a time.
-Spilt the toes to bar into 4 quick sets or less.
-Sim for 2 sets between you on the DB snatch and pistols.
-Push the pace on the sandbag carry, swapping the sandbag between you as needed to keep the momentum.
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SUNDAY:
RX
For time:
50 sumo deadlift high pulls (30/42.5 kg)
40 ring dips
30 bar-facing burpees
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
50 sumo deadlift high pulls (25/35 kg)
20 ring dips
30 bar-facing burpees
SCORE:
TOTAL TIME
BEGINNER
For time:
40 sumo deadlift high pulls (15/20 kg)
30 foot-assisted ring dips
20 bar-facing burpees
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
On a 6:00 clock:
Build to a heavy 3 rep sumo deadlift
STIMULUS
-Sub 10:00 workout.
-Sets of 10+ on the sumo deadlift high pulls.
-Ring dips in sets of 5+.
-Burpees finished in 3:00 or less.
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