Movement Prep/Activation and Increasing Heart Rate 2 sets 500m Row 5 spiderman lunge stretch (aka elbow to floor stretch) (each side) 20 banded good morning 10 Inchworm 10 single arm kettlebell deadlift (moderate weight) (each side)
Power Clean + Hang Clean + Clean 5x1 Workout Definition Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 65% 1 RM clean - 3 sets x 1+1+1 reps @ 70% 1 RM clean * Rest 2 minutes between sets
TARGET SCORE Workout 1
Target time each set: 40-50 seconds Time cap each set: 1:20 Workout 2
Target time: 3-4 minutes Time cap: 6 minutes STIMULUS and GOALS The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.
You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.
With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.
WORKOUT STRATEGY & FLOW Deadlifts: Weight selected should be under 50% 1RM and allow you to complete all deadlift sets unbroken and as fast sets. Let’s stress the importance of keeping the hips lower at the bottom of each Deadlift to avoid lifting everything with the low back and to incorporate more leg drive. We are slightly higher than our power clean set up with our chests more over the bar (if you are very mobile, be sure to not go too low with the hips and get too "squatty").
Burpees: Keep the two foot take off/landing. We recommend a wider stance going into the burpee which will result in more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow them to keep moving for all 10 reps without resting. The rep count is low enough with a longer rest that should allow you to jump up and down with each burpee keeping intensity higher and time decreased (avoiding the step up and down).
The Sixth Sense Workout Definition
6 Sets (1 Set Every 2:00) 12 Deadlifts (185/125) 12 Bar Facing Burpees 1min 20sec cap per round -at 15:00- 48 Deadlifts (185/125) 48 Bar Facing Burpees 6 min cap
SCALING The Scaling aim is for athletes to stay within the target time frame with high intensity!
Scaling option to finish near the target score: 6 Sets (1 Set Every 2:00) 12 Deadlifts (135/95) 12 Burpees -at 15:00- 42 Deadlifts (135/95) 42 Burpees
10 minute AMRAP 1 minute row (Start easy and build intensity each round) 10 dynamic squat stretch ( use yellow bands around the top of the knees and perform an air squat with pause at the bottom) 10 Wall Angels 5 single arm kettlebell thruster (light) (each side)
TARGET SCORE Target time each set: 7-8 minutes Time cap each set: 11 minutes STIMULUS and GOALS This is classic CrossFit Push Pull and classic Mayhem athlete with our two partners today to get our volume and intensity in!
We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.
This workout is about strategy in terms of wall ball weight. Either weight will be counted as Rx. We are allowing you to choose the wall ball weight. We want you to pick the one you need to work on more, rather than gaming it for a better score. The amount of work done is the same regardless (120x20=2400 and 30x80=2400).
WORKOUT STRATEGY & FLOW Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% - high effort pace for last 25% of calories.
Wall Balls: Option 1 – Heavy weight/less reps – you should be able to perform 15+ reps at a time with chosen tweight. Option 2 – Regular weight/more reps – you should be able to perform 20-25+ reps at a time with chosen weight. Get in a rhythm with breathing on each rep on wall balls and also cycling the arms in-between reps to help in preventing fatigue in arms from building too quickly.
Focus on a more "explosive" with hips during the drive out of the squat. This will help elevate the ball up with less arm use and having to jump on each rep.
Metcon (2 Rounds for time)
For time 40/30 Calorie Row 80 Wall Balls (30/20) (OR 120 Wall Balls (20/14)) -pick your poison 40/30 Calorie Row 11min cap
-Rest is the amount of time it took you to finish the first round-
2 Rounds for time 20/15 Calorie Row 40 Wall Balls (30/20) (OR 60 Wall Balls (20/14)) 20/15 Calorie Row 11 min cap
Split Jerk (5x3)
Split Jerk: - 2 sets x 3 reps @ 70% 1 RM jerk - 3 sets x 3 reps @ 75% 1 RM jerk * Rest 90 seconds between sets
3 Sets 60 second weighted plank 20 seated Russian twist (AHAP - as heavy as possible) 60 Second Hollow Rock Hold 10 Med Ball Stir the Pot (clockwise and counterclockwise) - get in to a plank position with forearms on med ball and stir the pot.
10 cal bike 10 sdlhp w/empty barbell 10 good morning’s 10 OHS 10 behind the neck push press
6 rounds (18 minutes) – EMOM, perform:
-Minute 1: 5x sumo deadlift (Increase the weight each round, but this doesn’t necessarily have to be a 5 RM, as it is a lot of reps and I don’t want form to deteriorate. However all 5 sets should be relatively challenging.)