October 11, 2019 – Strength & Conditioning Programme

October 11, 2019 – Strength & Conditioning Programme

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A.

AEROBIC/STIMULATIVE STRENGTH
STIMULATIVE STRENGTH / AEROBIC SESSION. THE GOAL HERE IS TO PRIME THE CNS FOR TOMORROW'S OPEN WORKOUT. IF NOT DOING THE OPEN, YOU CAN GO SLIGHTLY HEAVIER AND HARDER HERE. Scoring: Not Scored

B.

Every 90 seconds for 7:30 (5 rounds):
5 Hang Power Cleans
3 Seated Box Jumps

C.

Back Squat (20X2 tempo)
– 3 sets of 5-8 reps
Rest as needed

D.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
Assault Bike for 40 seconds
Minute 2
Row for 40 seconds
Minute 3
8-10 Bar Facing Burpees

Perform

A.

AEROBIC/STIMULATIVE STRENGTH
STIMULATIVE STRENGTH / AEROBIC SESSION. THE GOAL HERE IS TO PRIME THE CNS FOR TOMORROW'S OPEN WORKOUT. IF NOT DOING THE OPEN, YOU CAN GO SLIGHTLY HEAVIER AND HARDER HERE. Scoring: Not Scored

B.

Every 90 seconds for 7:30 (5 rounds):
3 Hang Power Cleans
3 Seated Box Jumps

C.

Back Squat (20X2 tempo)
– 3 sets of 3-5 reps
Rest as needed

D.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
Assault Bike for 40 seconds
Minute 2
Row for 40 seconds
Minute 3
8-10 Bar Facing Burpees

Compete

A.

AEROBIC/STIMULATIVE STRENGTH
STIMULATIVE STRENGTH / AEROBIC SESSION. THE GOAL HERE IS TO PRIME THE CNS FOR TOMORROW'S OPEN WORKOUT. IF NOT DOING THE OPEN, YOU CAN GO SLIGHTLY HEAVIER AND HARDER HERE. Scoring: Not Scored

B.

Every 90 seconds for 7:30 (5 rounds):
3 Hang Power Cleans
3 Seated Box Jumps

C.

Back Squat (20X2 tempo)
– 3 sets of 3-5 reps
Rest as needed

D.

Every 1 minute for 12 minutes (4 rounds):
Minute 1
Assault Bike for 40 seconds
Minute 2
Row for 40 seconds
Minute 3
8-10 Bar Facing Burpees

E.

15 minutes CrossFit Open skill touch up:
Play with the movements in tomorrows Open workout.
Do this is a non-fatigue based setting, isolating the movements and addressing efficiency / technique.
Once comfortable, can put the movements together is a short, broken down version of the workout to get a 'feel', and help determine a strategy.
Scoring: Not Scored

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