CrossFit – Tue, Jul 21
General Warm-Up
1:30 Cardio Choice
:20/:20 Active Pigeon Pose
:20/:20 Tall Kneeling Overhead Tricep / Lat Stretch
10 Cossack Squats (1-2 pause on each rep)
Specific Prep
10 Behind The Neck Elbow Punch Throughs
6 Barbell Good Mornings
6 Back Squats
6 Front Squats
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w/Empty Barbell
3 Tall Cleans (2-4-6 Drops)
3 Position Squat Clean (High Hang, Hang, Low Hang)
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Add Loads (Barbell off the Floor / Light Bumper Plates)
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1-2 x
Pause Squat Clean
Slow Pull Squat Clean
Squat Clean
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Build to Starting Load over the course of 3-4 Sets / Reps
1 Squat Clean)
Start at 60% of 1RM Squat Clean and increase 5-20lb (2.5-10kg) each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the 30 second window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
Modifications:
Level 1: Every :40 x 12 Sets, 1 Hang Power Clean + Front Squat at a consistent, moderate load between 60-75% of 1RM; prioritize position over load climbing
Hotel Gym / Travel: Every :40 x 12 Sets, 2 Dual Dumbbell Squat Cleans at Heavy Load
Set 1: 7 Reps
Set 2: 5 Reps
Set 3: 3 Reps
Set 4: 7 Reps
Set 5: 5 Reps
Set 6: 3 Reps
Work at % of 5×5 Test
Set 1: 90%
Set 2: 95%
Set 3: 100%
Set 4: 95%
Set 5: 100%
Set 6: 105%
This is a loading progression off your 5×5 Front )
The math on this one averages out to about a 6×5 Front Squat at near your 5×5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
Modifications:
Level 1: Every 2:00 x 6 Sets, Front Squat at a consistent load across all sets at 7/10 RPE; use the 7-5-3 wave but keep load the same
Hotel Gym / Travel: Every 2:00 x 6 Sets, Dumbbell Front Squats or Goblet Squats; Work in the range of 5-7 Reps / Set depending on available loads.
For Quality:
3 Sets
(5–5 tempo)
:45 Ankle Dorsiflexion Rocker/ side
6/side 90/90 Hip Switch w/ Fold
6 Cat Coww/ 3-breath holds
Intent: Restore posterior chain length, ankle mobility, and spinal control.
For Quality:
3 Sets:
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions
