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Components
10-Rep Touch & Go Pow ...
"Blockbuster
Settings
Location
(All)
Lowry CrossFit
Program
CrossFit
CrossFit SATURDAY
Date
WOD
FRIDAY 8.9.19 - Lowry CrossFit
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (8/4)
WOD
FRIDAY 8.9.19
WU:
500M Row
Foam Roll
Coaches Choice
1: 10-Rep Touch & Go Power Clean (Weight)
STIMULUS
Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean
You are allowed to pause in the front rack and at the hips, but not on the ground
Cycling heavier weights for high reps will prime you to string together smaller sets of 3 once we get to "Blockbuster"
STRATEGY
10 reps for a lot of sets can be fairly taxing
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true "working sets" is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns
MOVEMENT FOCUS
Use Your Legs
A power clean is still a power clean as long as it is above parallel. Use all the space you have, especially during those last few reps. Instead of jumping the feet wide, drop underneath the bar and receive it in a quarter squat with the legs. We won't be able to get as much elevation on the bar when we are fatigued both here and in "Blockbuster" to follow. Pulling yourself underneath the bar will help you maximize your weight and squeak out those last few tough reps.
MOVEMENT PREP
Warmup Sets
3-5 Sets of 5-7 Reps @ Lighter Weights
Working Sets
Take 2-4 Attempts @ Heavier Sets of 10
MC: "Blockbuster (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)
Three fast paced 5-minute intervals, with 5 minutes of rest between
Each interval starts with a bike buy-in that only happens once
Following the bike, you'll complete AMRAP rounds of "The Chief"
1 Round of "The Chief" is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats
The weight increases each round as the calories on the bike decrease
As the weight gets heavier, you'll have more time to complete rounds because the calories decrease
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
Choose a push-up variation you can complete unbroken each time
Cap your Assault Bike calories at 2:30, 2:00, and 1:30 respectively
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 09, 2019
Leaderboard
Men's 10-Rep Touch & Go Pow ...
Ramsey Warner
08/09/2019
225 lbs
Robert O'Leary
08/09/2019
205 lbs
Ben Sauer
08/09/2019
175 lbs
Women's 10-Rep Touch & Go Pow ...
Kathleen McAndrews
08/09/2019
105 lbs
Pilar Perez
08/09/2019
80 lbs
Male Athletes
1
Ramsey
Warner
9:30 AM CrossFit
225 lbs
2
Robert
O'Leary
4:30 PM CrossFit
205 lbs
Could have gone heavier.
3
Ben
Sauer
12:00 PM CrossFit
175 lbs
4
Joe
Espinoza
5:30 PM CrossFit
170 lbs
5
Chris
Benedict
6:00 AM CrossFit
165 lbs
6
Bradley
Panta
5:30 PM CrossFit
155 lbs
7
Alexander
Nguyen
5:30 PM CrossFit
135 lbs
7
Mike
La Torre
6:00 AM CrossFit
135 lbs
Female Athletes
1
Stephanie
Marnocha
6:00 AM CrossFit
115 lbs
2
Kathleen
McAndrews
12:00 PM CrossFit
105 lbs
3
Pilar
Perez
9:30 AM CrossFit
80 lbs
4
Liz
Salisbury
9:30 AM CrossFit
120 lbs
1x4 not mentally there
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