A. 3 Sets
8 Hollow Rock
8 Band Face Pulls
B.10:00 EMOM
Min 1- 3-5 TTB
Min 2- 3-5 Burpee Box Jump Overs
C. 3 Round
400 M Run
10 Rev. Lunges/ leg w/ KB
15 Russian KBS @ 24/16
20 Double Unders
“Correction does much, but encouragement does more.” –Johann Wolfgang von Goethe
A. 10:00 E202
Back Squat x3x5 @ :05 Pause
B. 6:00 EM0M
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 9:00
Deadlift x2x3 @ 75%
C. 3 Rounds
8 Stiff Leg DL
8 Good Mornings
*recommended weight 135/95
“On this Veterans Day, let us remember the service of our veterans, and let us renew our national promise to fulfill our sacred obligations to our veterans and their families who have sacrificed so much so that we can live free.” –Dan Lipinski
A. 9:00 EMOM
Min 1 – 3 Close Grip Bench Press
Min 2 – 3 Neutral Grip Bench Press
Min 3 – 3 Wide Grip Bench Press
*Use approximately 65% of floor press max
*Press the bar as fast as possible off of the chest all the way to lockout.
B. 20:00 AMRAP
20 Thrusters @ 105/75 lbs
20 Pull-Ups
20 Burpees
*Rounds + reps recorded
Extra Credit
6:00 EMOM
2-4 Strict Pull-ups
*pull as high as possible, good clean reps, best done before class.
“Change is the law of life. And those who look only to the past or present are certain to miss the future.” –John F. Kennedy
First off thanks to everyone who particiapated in the #Brickbybrick fundraising event for our friend Mino Soloman yesterday. If you’re unfamiliar with Mino’s story or how you can help check the event facebook page, and his fundraising page.
Today marks the beginning of our winter training cycle, and I’m here to give everyone some insight into what they can expect for the next 7 weeks. One thing that will be a bit different is a dedicated progressive deadlifting “wave” program that’s integrated into the training cycle. Basically we’ll have specific percentages to work off of, and we’ll have a two days of deadlift work every week (Wednesday will be “heavy” days, and Friday will be “speed” days). Below is the outline for the rest of this cycle.
Once again a quick review on how we run our training cycles:
Week 1: Test Week
Week 2-7: Training Block (3 week base + 3 week peak)
Week 8: Retest Week
Weeks 9 & 10: Transition weeks
The training block breaks out into two phases, a 3 week Base Phase followed by a 3 week Peak Phase.
My overarching goals for this training cycle are:
Some specifics you can expect in the base phase:
Final news and notes:
On Friday November 20th we’re going to be holding an in house event we’re calling “Night of Champions”. Basically we’ll be doing two separate “Ladders” in the Push Press and Clean (power or squat). This is just a fun way to get the community together and lift some heavy weights! All of the proceed will go to a gym “Christmas present” i.e. new piece of equipment we’ll let everyone vote on after the event is complete.
For more info check out our post here or the Facebook event page here.
That’s it for now folks! As always feel free to hit me up at wes@crossfitaustin.com with additional questions!
-Coach Wes
A. 18:00 E202
1 Hip Power Snatch + 1 Hang Power Snatch x3 Sets
then….
1 Hang Power Snatch + Power Snatch x3 Sets
Then…
3 Snatch DL x 3 Sets
B. In 10:00
Thrusters x6x3 sets
*build to a heaviest set
C. 3 Rounds
20 Wall Balls @ 20/14
200 M Run
*Time recorded
“The secret of your future is hidden in your daily routine.” –Mike Murdock
Two Person Teams
15:00 AMRAP
10 Ground to Overhead @ 135/95
10 Burpee Box Jump Overs @ 24/20
*Alternate each round
*Complete Full and half rounds recorded
Night Of Champions
{You got what it takes?}
Recovery / Make-up Day
A. 12:00 E202
OVHD Squat w/:02 Pause x3x6
B. For Quality
1K Row
100 Double Unders
800 M Run
NEXT WEEK!
Start inviting your friends now!
{Free Community WOD}
Test Day 3
14.4
For Time
60 calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 Cleans @ 135/95
20 muscle-ups
*14:00 Cap
*Time or reps completed recorded
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” –Wilhelm von Humboldt
Test Day 2
A. 1RM Power Snatch
B. 1RM DL
C. 1 RM Floor Press
“Knowledge will give you power, but character respect.” –Bruce Lee
Recovery / Make-up Day
A. 4 Sets for Quality
15/arm KB Upright Row
15/Leg Single Leg DL
B.
20:00 for Quality
20 Ball Slams
200 M Farmers Walk
20 KB Swings @ 20/12
200 M run
“You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” – Michael Phelps
