I hope everyone enjoyed the last 4 weeks of training–after the Open, I’ve found that it’s good to back off from some of the more CrossFitty movements (e.g., handstand push-ups, muscle-ups, barbell snatches, etc.) in the regular programming. We are starting a new strength cycle next week, so this week I want to establish some training maxes for Levels 2-4. The next couple of cycles are building to our Annual 5 Bar meet, so each day this week we are going to focus on one lift: M – Squat, Tu – Bench, W – Snatch, Thursday – Clean and Jerk, Friday – Deadlift. It’s ok to make up a lift on another day if you miss one. There will be optional conditioning workouts every day; if you feel worn out from the max effort lifting, just foam roll and stretch or work on a gymnastic skill.
Dynamic Athletic Movement
10 Downdog Pushups
25 Minutes (maximum)
Find your 3 rep max “Squat to Box” Back Squat
People 6’2″ and taller may use a 16″ box, everyone else, use a 12″ box.
Set up a box behind you. Step out of the rack, adjust your feet so that you can reach the box.
Sit back and down until you make contact with the box, then return to standing. Do not unload your weight onto the box; it is just a depth guide. All 3 reps must make solid contact or the 3RM is invalid. Don’t be surprised if you can’t lift as much as you would without the box.
5 Double Kettlebell Squats
6 T – Push-ups (push-up then rotate to side plank on your hand, turn back and repeat on the other side)
10 yard Broad Jumps (half the distance of the turf)
30 seconds Reverse Table
60 seconds Rest
“Punks in the Back”
10 Minutes AMRAP
20 Alternating Reverse Lunges
L4 – Double Kettlebells (22/16) in Front Rack position, Chest to Bar
L3 – DKB Rack lunges (20/14), chin over bar
L2 – Goblet Lunges, band assisted pull-ups
L0/1 – BW lunges, ring rows (OR same as L2)