Sunday Rest Day

Sunday, August 9, 2020

Happy Birthday Bob #1!

Today we rest…and brunch…and cocktail…and socially distance on the beach so we’re fresh and ready to hit the week!



I. Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double Unders
2 Power Cleans
2 Front Squats
2 Push Jerks
Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk

II. “Snickers”
Power Cleans
Front Squats
Push Jerks


I. 15 minutes to work on HS walking and strict muscle-ups

II. “Goodie Bag”
For Time:
800 Meter Run
50/35 Cal A-Bike
40 Toes to Bar
200 Meter DB Run 50/35
40 DB Box Step-ups 50/35 (24″/20″)
50/35 Cal A-Bike
800 Meter Run


I. Front Squats “2-4-6-8-10”.      *From rack
Approx every 2:00
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72%

II. “Catch & Release”
(20’ – goal: work 3’ rest 1’ )
On the 4:00 x 5 Rounds:
50′ Dbl DB Fr Rack WL (50’s/35’s)
21/15 Calorie Row/ or 15/9 bike/ or 200m run
12 Kipping HSPU
9 DL (225/155)


**Group stretching 15 min**

Option 1: 2 Rounds For Quality
1,000m Row
30 Abmat Sit-ups
15 Dual Dumbbell Box Step Overs (50’s/35’s)

Option 2: Back Squat “12-6-3”
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat

Snatch Option 3: Technique Complex
On the 2:00 x 4 Sets: 3 Muscle Snatches + 2 Snatch Balances + 1 High Hang Squat Snatch
Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Option 3.5: Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Week 1: 60% of 1RM Snatch


I. Jerk Practice
C & J Stamina
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
Week 1 (of 3) : 50% 1RM C&J
*Focus eccentrics & bar path

II.  “Free Agent”    
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 C2B pull-ups



(SMART: SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT AND TIMELY.  SMART goals.  As you set your training goals, make sure you use the SMART priniciples to setting actions plans to achieving them)

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!

Open Gym and Team WOD“SNICKERS”