Testers on Mon and Wed


Testers on Mon and Wed

This is a bit of a transition week for training at CFO.  We’ll give the really heavy lifting a rest this week, what is ed as we just maxed out our back squats.  We’ll have tough tester WODs on Monday and Wednesday, case and we’ll front squat heavy on Friday.  I’m working on integrating a strength program known as “the Cube” that will carry us through Christmas. 
For the Olympic lifting work, expect to see heavy complexes, like the to the Snatch sandwich from last week.  You will NOT be able to hit your 1RMs, they are meant to be worked at 65-75%.  If you did the 2 Cleans, 3 Front Squats, 1 Jerk at 75%, you know what a gut check that was.
The WOD for Wednesday is
50 Cleans 135/95
50 Wallball Shots 20/14
50 Kettlebell Swings Blue/Yellow
Today’s conditioning WOD is my favorite from any of the past CrossFit Games Open’s.  It starts off with grunt work, becomes challenging with weightlifting, and gets even nastier with gymnastics.  All under an aggressive time cap.  If you complete a full round, it’s back to the burpees.  Fun stuff.
For scaling – if you are capable, in any way – of performing the OHS as prescribed- that is what I recommend.  Even if it’s heavy and you have to fight for each one, fight.  This will provide an excellent test of where you are at.  If you are able to get even 1 muscle up, you are on your way to full blown exercise badass-ery.

Mike A: Squat heavy while keeping it business casual.  Pop that collar, Mike!

Mike A: Squat heavy while keeping it business casual. Pop that collar, Mike!

Workout of the Day
Power Snatch-Hang Squat Snatch-Squat Snatch
Spend 15 minutes warming up to your heaviest possible set of this complex.
“Open 11.4”
60 Bar Facing Burpees
30 Overhead Squats 120/90
10 Muscleups
If you cannot do muscle ups, do 30 pullups