Torsdag 9 december

A. Warm-Up (7:30 minutes)
20s Work, 10s Rest x 15 building in intensity and aggression each round:
1. Easy paced burpees
2. Alternating lunge with forward reach to floor
3. Easy paced box jump step down
4. Muscle Clean + Strict Press @ 20/15kg
5. Easy paced shuttle run

B. Power (5 minutes)
Every 20s x 15, alternating:
1. 2 Power Clean + Jerk @ same weight as part D.
2. 4 Lengths shuttle run
3. 10s Max Box jump over @ 60/50cm

C. 3x Superset* (12 minutes):
C1. 10-20 BB Back rack reverse lunge (alternating)
30-60s Rest
C2. 10-15 KB Romanian deadlift**
60-90s Rest

*Aim to beat what you hit last week.
**this is standing on plates so you can reach full stretch of the hamstrings at the bottom of the movement.

D. MAX EFFORT Intervals (8 minutes)
At 0:00 – 4:00: “Grace” – For Time: 30 Clean + Jerk @ 60/42.5kg

4:00 – 6:00: Rest

At 6:00 – 9:00: For time: 30 Burpee Box Jump Over @ 60/50cm

NOTES:
B. Power work today is short and sweet to save juice for Grace later. Enough to get a nice stimulus without creating too much fatigue. The power clean + jerk should be at the weight you are using in part D (which should be as close to Rx Grace weight as possible). The shuttle runs are with a hand touch at either end as we have been doing in the past. The box jump overs are for SPEED – so if you can, use the rebound either side of the box. If not, a quick step down and turn.

C. Posterior chain work. Two focuses on the lunge:
1. Keep the hips stable and level.
2. Soft touch on the floor with the back knee.
On the KB RDL, stand on a plate so at the bottom of the movement you get full stretch on the hamstrings.
This is the second week of these movements so try to add to last week with one of the following:
1. Same load, more reps.
2. Same reps, more load.
3. Both!

D. The time has come to test Grace! We have put in a LOT of work in the time frame over the past weeks with all of our “max effort” work on Thursdays.
What weight should I use? – The simple answer is: as close to the Rx weight as you can, whilst being able to do fast singles. Do NOT use a lighter weight so that you can do reps TnG. In effect the only people that should be going touch and go in this workout are those already at the Rx weight.
Why the 4 minute cap? – because we want to preserve the stimulus of the workout. If you are working for longer than 4:00 then it has turned into more of a barbell grinder than a sprint. If you have chosen a challenging weight but you do not make the time cap – good! This is much better than a lighter weight that does make the time cap but is further away from the Rx load than you could have done. Good luck and let’s get some PBs on.
For the 30 burpee box jump over we have 3 minutes. That’s just 10 reps a minute. As with our previous max effort sessions however we are not looking to pace over the time cap, we want to fire out the 30 reps as fast as possible. No pacing, just GO.

Olypass

A. Push press + power jerk + split jerk
8 x 1 + 1+ 1

B. Rebound jerk
4 x 3

C. Power clean + power jerk + split jerk
8 x 1 + 1 + 1

D. Jerk rack support
3 x 10 sek
@100+ % 1RM jerk

Crossfit Karlstad