This was posted on Friday, in case you missed it, please read.
As promised, here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do on a weekly basis. With that being said safety is the top priority, know when to walk away from a weight/attempt. In the 9 years I’ve been training individuals, 9 out of 10 injuries occur cause someones ego gets in the way. BE SMART WITH THE WEIGHTS!
Also, classes may run a little over next week. The coaches will do their best to get you out on time. But as you may know a big ship is sometimes hard to steer.
Schedule for MAX WEEK:
Monday:
1) Clean and Jerk
2) Front Squat
3) CrossFit “Benchmark” workout
Tuesday:
1) Push Press
2) CrossFIt “Benchmark” workout
Wednesday:
1) Snatch
2) High Bar Back Squat
3) CrossFit “Benchmark” workout
Thursday:
1) Row 5K***
Please read below for details and the schedule on this day
Friday:
1) Dead Lift
2) Bench Press
3) CFLW/CFG’s “Baseline” workout/re-test
Saturday:
Normal class, 9am followed by Yoga w/Monique at 10am.
*** In regards to Thursday. This is designed to be a rest day. However I do realize for some of you this is the only day you can train. Don’t worry a 5K row is a heck of a workout and will test you physically and mentally.
The schedule for that day will look like our “Open Gym” schedule for the week of the 4th.
There will be a general and specific warm-up written on the board and a coach will start your time when you are ready.
Thursday schedule:
Lakewood: 6am-9am and 4pm-8pm
Golden: 6am-9am and 4pm-5:30pm(Double Under clinic will be starting at 6pm sharp)
Quick note on the Open Gym times (Thursday and for the week of the 4th):
6am-9am means doors open at 6am and clean-up/workout ends at 9am. Don’t come in at 8:45am to start your workout. Manage your workout within the time allotted (same rule applies for the PM Open Gym as well).
-Coach Orion
MAX WEEK: DAY 1
Warm-up/Mobility:
Coaches Choice 10min time limit
Strength:
1) 15min to establish a 1RM Clean and Jerk
2) 15min to establish a 1RM Front Squat
No more then 3 heavy attempts.
Work within your skill set for the C&J
Notes:
The clock will be running for these lifts and strict adherence to the time will be implemented by the coaching staff.
Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for.
Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.
Our rule for this week will be 3 and out. You get 3 heavy attempts. If you fail three times, move on from the lift. Similarly if you hit a max then decide to go up and fail at it twice, thats you 3 and out……Know when to walk away form the bar.
Conditioning:
“Jackie”
1000m row
50 Thrusters, 45#
30 Pull-ups
Notes:
This is only a 1 round workout, so treat it like an all out sprint. Rx’d is 45# for both guy’s and gal’s, obviously choose a weight you can handle. We will run staggered heats for this one, about 5min apart.