Tisdag 19 oktober

A. Technique: Every 45s x 8 (6 minutes) Alternating:
1. 4 Back Squat Wide + 4 Narrow + 4 Normal @ 20/15kg
2. 10s Dead hang + Front rack mobility remaining time
3. 30s of Single unders building into Double under practice
4. 3 Slow motion muscle clean + 3 Thruster @ 20/15kg

B. Back Squats. Every 3:00 x 4, Compete a set (12 minutes)
1 x 4 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4+ @ 85% (2 RIR)
– After the set is complete, spend 45-60s on Handstand walk practice drills.
*RIR = Reps in reserve. I.e stop 2 reps before failure, so there is a grind but it doesn’t get ugly.

C. Segmented Clean Deadlift + Segmented Power Clean (8 minutes)
4-6 sets of 2x 1+1 @ 65-85% of 1RM Clean and build

– Segmented pauses are at 1 inch off the floor and top of kneecap.

D. In a 5 minute window (19 minutes)
3 rounds of:
9 Thruster @ 42.5/30kg
35 Double Unders
Calorie Row@ 80% effort in the remaining time
2 minute rest
x3

 

Crossfit Karlstad