Monday 16/09/2014
Fitness
A. Warmup (0-15 minutes)
0-5 minutes: General warmup
5 minutes on a cardio machine of your choice
ORPerform a general warmup (such as jogging or dynamic stretches)
5-10 minutes: Clean and Jerk warmup
Focus on technique, light weight, and mobility
10-15 minutes: Workout-specific prep
Complete the following for 2-3 sets:
30 seconds SkiErg (increase pace each round to reach goal pace)
2-4 Kipping Handstand Push-Ups
8-10 Double Unders
2-4 Knees to Elbows
Rest for 90 seconds between sets
Estimated time to complete: 15 minutes
B. Squat Clean and Jerk (15-25 minutes)
3 sets of 1 rep at 75-85% of 1RM
Rest as needed between sets
Estimated time to complete: 10 minutes
C. Back Squat (25-35 minutes)
Set 1: 10 reps @ 60% of 1RM
Set 2: 8 reps @ 65% of 1RM
Set 3: 6 reps @ 75-80% of 1RM
Rest for 2 minutes between sets
Estimated time to complete: 10 minutes
D. 4 Rounds for Time (35-55 minutes)
20/15 calories on SkiErg
15 Kipping Handstand Push-Ups
50 Double Unders
15 Knees to Elbows
Rest for 1 minute between rounds
Optional: 1 extra minute of rest between rounds
Estimated time to complete: 20 minutes
Competition
A. Warmup (0-15 minutes)
0-5 minutes: General warmup
5 minutes on a cardio machine of your choice
ORPerform a general warmup (such as jogging or dynamic stretches)
5-10 minutes: Clean and Jerk warmup
Focus on technique, light weight, and mobility
10-15 minutes: Workout-specific prep
Complete the following for 2-3 sets:
30 seconds SkiErg (increase pace each round to reach goal pace)
2-4 Kipping Handstand Push-Ups
8-10 Double Unders
2-4 Knees to Elbows
Rest for 90 seconds between sets
Estimated time to complete: 15 minutes
B. Squat Clean and Jerk (15-25 minutes)
3 sets of 1 rep @ 75-85% of 1RM
Rest as needed between sets
Estimated time to complete: 10 minutes
C. Power Clean and Jerk (25-35 minutes)
Every 20 seconds, for 10 minutes (30 sets):
1 Power Clean and Jerk @ 75-80% of 1RM
Perform 30 reps or until you reach 9/10 RPE.
If you fail, rest 3 minutes, then pick up the remaining volume, completing 1 rep every 30 seconds.
Estimated time to complete: 10 minutes
D. Back Squat (35-50 minutes)
Set 1: 10 reps @ 60% of 1RM
Set 2: 8 reps @ 65% of 1RM
Set 3: 6 reps @ 70% of 1RM
Set 4: 6 reps @ 75% of 1RM
Set 5: 6 reps @ 80% of 1RM
Rest for 2 minutes between sets
Estimated time to complete: 15 minutes
E. 5 Rounds for Time (50-75 minutes)
20/15 calories on SkiErg
15 Kipping Handstand Push-Ups
50 Double Unders
15 Knees to Elbows
Optional: 1 minute of rest between rounds
Intent:
This is a CrossFit Qualifier-style workout. Build a pacing plan to move at your fastest pace and push yourself to take calculated risks. Intensity is key—prepare mentally for a tough test and have a solid pacing strategy.
Target:
Move efficiently and aim for a fast time while managing fatigue.
Feel:
Expect a high level of intensity. Warm up thoroughly and approach this workout with focus.
Estimated time to complete: 25 minutes
F. Extra Credit (75-90 minutes)
EMOM for 12-16 minutes (3-4 rounds):
Minute 1: 12-15 Med Ball GHD Sit-Ups @ 10/6 lbs
Minute 2: 1 Legless Rope Climb
Minute 3: 15 GHD Sit-Ups
Minute 4: 2 Rope Climbs (15 feet)
Legless up AND down for Minute 2
Estimated time to complete: 15 minutes
