Wednesday 20/11/2024
Wellcome to our new Cycle for the Winter Period with New Targets and Goals. If you want to see more details Click Here.
Fitness
Warm-Up
General Warm-Up (0-5 mins)
5 minutes on a machine of your choice (e.g., rower, bike, treadmill).
Deadlift Warm-Up (5-15 mins)
General Warm-Up followed by:
Workout-Specific Preparation (5-10 mins):
2-3 sets:
30 seconds C2 bike (increase pace every 10 seconds to reach 80%).
4 deadlifts.
3 hang power cleans.
2 shoulder-to-overhead (STOH).
1 rope climb.
Rest 90 seconds between sets.
Increase weight each set to working load.
Main Workout
Strength
5 sets:
2 Touch-and-Go Deadlifts + 2 Hand-Release Deadlifts.
Rest as needed.
Build to an RPE of 8-9/10 by the last set.
Hero Workout – "DT"
5 rounds for time:
12 Deadlifts @ 70 kg / 47.5 kg (155/105 lbs).
9 Hang Power Cleans @ 70 kg / 47.5 kg (155/105 lbs).
6 Push Jerks @ 70 kg / 47.5 kg (155/105 lbs).
Scale weights to 60 kg / 42.5 kg (135/95 lbs) or 52.5 kg / 35 kg (115/75 lbs) if needed.
Workout Intent & Goals
"DT" Target Times:
Elite athletes: Under 4:30.
High-level Rx athletes: Under 6:15.
Intermediate athletes: Under 9:30.
With barbell/strength limitations: 10-12 minutes or more.
Feel: Intense benchmark-style workout with a focus on barbell cycling and engine.
Fun: Tackle two classic CrossFit components—DT for speed and strength,
Extra Credit: Handstand Walk Skill Practice (Option 1)
3 sets:
20 seconds sideways handstand hold against the wall.
Rest 1 minute.
4-10 alternating "Shift-Lift-Tap" shoulder taps on the wall.
Rest as needed.
Extra Credit: Handstand Walk Skill Practice (Option 2)
3-4 sets:
50 double-unders (capped at 45 seconds).
Rest 15 seconds.
45 seconds max-distance handstand walk (turn around every 4.5 m / 15 ft).
Rest 2 minutes between sets.
Scoring:
Distance for the handstand walk. Higher is better.
Competition
Warm-Up
General Warm-Up (0-5 mins)
5 minutes on a machine of your choice (e.g., rower, bike, or treadmill).
Deadlift Warm-Up (5-15 mins)
General Warm-Up 1:
Workout-Specific Preparation (5-10 mins):
2-3 sets:
30 seconds on C2 bike (increase pace every 10 seconds to 80%).
4 deadlifts.
3 hang power cleans.
2 shoulder-to-overhead (STOH).
1 rope climb.
Rest 90 seconds between sets.
Increase weight each set to reach working load.
Main Workout
Hang Power Clean
3 sets of 3.2.1 reps:
Rest 20 seconds between 3, 2, and 1 reps within each set.
Rest 2 minutes between full sets.
Build to a moderate load for the day (~6-7 RPE). This is a primer for "DT," not a pre-fatigue exercise.
Strength Work (Option 1: Conventional Deadlifts)
5 sets:
2 Touch-and-Go Deadlifts + 2 Hand-Release Deadlifts.
Rest as needed.
Build to 82-87% of heavy single from Week 1.
Strength Work (Option 2: Reverse Banded Deadlifts)
5 sets:
1 Reverse Banded Deadlift.
Rest as needed.
Build to a heavy single for the day.
Start working sets at 90%, progressively reducing band assistance (use the next lighter band pair from last week).
Hero Workout – "DT"
5 Rounds for Time:
12 Deadlifts @ 70 kg / 47.5 kg (155/105 lbs).
9 Hang Power Cleans @ 70 kg / 47.5 kg (155/105 lbs).
6 Push Jerks @ 70 kg / 47.5 kg (155/105 lbs).
Rest 2 minutes before starting Part F.
Scale weights to 60 kg / 42.5 kg (135/95 lbs) or 52.5 kg / 35 kg (115/75 lbs) if needed.
Workout Intent & Targets
DT Time Targets:
Elite athletes: Sub 4:30.
High-level Rx athletes: Sub 6:15.
Intermediate athletes: Sub 9:30.
Barbell/strength limitations: 10-12 minutes or more.
Feel: A high-intensity classic CrossFit benchmark that tests cycling and endurance.
Focus: Execute "DT" efficiently, then transition to sustained effort in next Part
Endurance Component
20 minutes:
C2 bike @ 70-80% maximum heart rate.
Every 2 minutes: Perform 20 seconds AMRAP rope climbs to a height of 4.5 m (15 ft).
Scoring:
Rope climb reps. Higher is better.
Extra Credit
Seated Strict Muscle-Up
3 sets:
Max reps in 1 minute.
Rest 2 minutes between sets.
Aim to exceed reps/time from last week.
Ring Strength Progression
3 alternating sets:
10-second Ring Support Hold.
Rest 30 seconds.
10-second Bottom-of-Ring Dip Hold.
Rest 30 seconds.
Max Strict Ring Dips (AMRAP unbroken).
Rest 2 minutes.
Aim to exceed last week's performance.
Pull-Up Progression
3 alternating sets:
10-second Ring-to-Chest Isometric Hold.
Rest 30 seconds.
Max False-Grip Strict Ring Pull-Ups (AMRAP unbroken).
Rest 2 minutes.
