Tisdag 11 januari

A. Technique: Every 45s x 8 (6 minutes) Alternating:
1. 2x 1 Power Clean w/3s in catch + 1 Push press + 1 Power Jerk
2. Lunge Complex (2 rep each side, each variation)
3. 10s Kip Swing, 5s rest, 10s Hollow, 5s Rest, 10s arch
4. 20s of Single / Double unders + 5-10 Air Squats

B. Weightlifting (12 minutes)

Bi. EMOM 6:
20 DU + 1 Hang Power Clean, + 1 Front Squat + 1 Power Jerk building from part A to a heavy single

Bii. EMOM 6:
20 DU + 1 Hang Power Clean, + 1 Front Squat building from part Bi to a heavy single

C. Metcon (17:00)

0:00 – 2:00: Max Bar muscle Ups / Chest to Bar / Pull Ups

2:00 – 3:00: 1 minute Rest

3:00 – 5:00: Max bar facing burpees

5:00 – 7:00: 2 minute Rest

7:00 – 17:00: ”DT”
5 Rounds:
12 Deadlift @ 70/47.5kg
9 Hang Power Clean
6 Shoulder to Overhead
(10 minute cap)

B. Building to a heavy single PC+FS+PJ with a small DU buy in. The double unders are capped at 0:15 so if this amount is going to be too much to do in that time, reduce the amount or scale to 40 single unders OR 20 lateral hops over the bar.

C. For the gymnastics AMRAP we are looking for the highest difficulty movement you can hit to set a baseline off which we are going to work off in the next cycle.
The burpees we need to be perpendicular to the barbell for the rep to count. We also need to have a two footed take off. Don’t be a lazy one who starts with a two footed take off and then starts stepping when you get tired!
To finish DT today we need to hit no slower than 2 minute rounds. At Rx weight this is an intentionally challenging time cap; DT is meant to be 5-8 minute workout and going much slower than this diminishes the stimulus. For today, members should choose a load (if not the Rx) that is intentionally challenging and that they may risk NOT finishing the workout. Then we have a baseline to work off of for the future.

Crossfit Karlstad