Not Your Average Biathlon

Monday, October 19, 2020

Happy Birthday James Q, Jamie L, and Coach BNewd!

Pictured above: This picture pretty much sums up Coach BNewd: dog on lap, smile, cool shirt and sunglasses by photographer ANewd. Not pictured refreshing beverage.

1. SKILL/SWOD

CLEAN POSITIONING
5 Sets:
3-Position squat clean (Position 1: mid thigh, position 2: knee, position 3: low hang 2” off deck)
Set 1 63% 1RM Clean
Set 2 66%
Set 3 69%
Set 4 72%
Set 5 75%

2. METCON

STRICT HSPU BIATHLON
For time:
30x SHSPU
30/21 cal bike
20x SHSPU*
30/21 cal bike
10x SHSPU*
30/21 cal bike
*Every time you break the set, 50 DU
20 minute cap

TUESDAY

1. JERK BALANCE COMPLEX
3 Sets:
3 Jerk balance + 1 Pausing split jerk (1 second in catch)

2. PUSH POP
4 Rounds:
400m row /300m run/800m bike
8x RMU
400m row /300m run/800m bike
8x Jerk 185/135
20 minute cap

WEDNESDAY

1. AGAIN AND AGAIN
On the 10:00 x 3 rounds
400m run
30/24 cal row
200m weighted run 50/35
20x DB squats (50’s/35’s)
*Score is slowest time

2. HS Walk Practice
Yes, we know you’re tired. That’s the point 🙂

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

OPTION 1: FRONT/BACK SQUAT (week 2)
5 Supersets (about 2:00/set)
3 FS
6 BS
Rest as needed between sets
Set 1: 52% of 1RM FS
Set 2: 55%
Set 3: 58%
Set 4: 61%
Set 5: 65%

OPTION 2: ACTIVE RECOVERY 
EMOM x 30mins (6 Rounds)
Double Tabata :40 on/:20off (=1 minute)
Min 1: Machine cals*
Min 2: Russian KB swings
Min 3: Air squats
Min 4: Double unders
Min 5: Abmat situps

FRIDAY

1. “HELEN” BMG
3 RFT:
400m run
21 KB swing 53/35
12 Pull up
Cap 15:00

2. OHS/HS WALK
3-5 Sets time permitting
From the rack:
1 Pausing OHS 2 second pause at bottom + 1 OHS

In between each set: 50’ HS walk

Set 1 60% 1RM OHS
Set 2 65%
Set 3 70%
Set 4 75%
Set 5 75-80%

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!