Public Whiteboard

Components

Furiously Fast

Strict Pull-Up

Settings

Workout

Wednesday

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” - Elizabeth Roth As the rose bush grows, it grows buds. It doesn’t grow like a tree, as it's physical size is limited, but the buds keep on coming. To the point where if it grows *too many*, the bush can actually exhaust itself and die. Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves. Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what ideas can stay… and what can go.

Metcon

Furiously Fast (3 Rounds for reps)

AMRAP 6:
Max Rounds of "DT" MRx:75/55, Rx: 115 / 85 lb

1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rest 6 Minutes

AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats

Rest 6 Minutes

AMRAP 6:
Max Calorie Assault Bike

Movement Prep
4 Deadlifts
4 Hang Power Cleans
4 Push Jerks
3 Pull-Ups
3 Push-Ups
3 Air Squats
6 Calorie Assault Bike

Modifications
ROUNDS OF "DT"
- Reduce Load
- Reduce Reps
- Sub Dumbbell(s)

MAX ROUNDS OF "CINDY"
- Reduce Reps
- 15 Push-Ups + 15 Air Squats

MAX CALORIE ASSAULT BIKE
- Max Cals On Any Other Machine

Stimulus
- Conditioning Category: Sprint

- Each round of "DT" should take less than 2:00.

- Each round of "Cindy" should take less than 1:30.

- Score: Enter reps of "DT", reps of "Cindy", and total calories.

ROUND OF DT: 27 Reps
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

ROUND OF CINDY: 30 Reps
5 Pull-Ups
10 Push-Ups
15 Air Squats

Strategy
- The barbell in the first AMRAP is at a weight that is lighter than our usual "DT" weight. We can aim to complete each round using the traditional break up strategy of 11 deadlifts, drop, 1 deadlift into 8 hang power cleans, drop, 1 hang power clean into 6 unbroken push jerks.

- The "Cindy" rounds can be performed on the minute if transitions are fast and if there are minimal breaks. We can use the clock in this AMRAP to hold us accountable and see how close to 6 rounds we can get.

- The in the last AMRAP we use the 6 minutes as a ramp up. Every 2 minutes, we can aim to increase our speed and intensity.

Strength

Strict Pull-Up

Strict Pull-ups
[BASED ON MAX UNBROKEN SET FROM WEEK 1]
5 Unbroken: 3-3-3
10 Unbroken: 5-5-5
15 Unbroken: 7-7-7
20 Unbroken: 9-9-9
25 Unbroken: 11-11-11

Movement Prep
5-10 Scap Retractions
1-2 Strict Pull-Ups

Modifications
STRICT PULL-UP
- Banded Strict Pull-Up

Stimulus
- A slight backoff in volume here on our deload week.

- We are basing these sets today on our max effort set from the first week.

- The number on the left is your test score. The numbers on the right are your sets for today.

- If we haven't performed a max unbroken set of these, or don't have an idea to estimate, do that here so that moving forward we are able to progress.

- We want to aim to complete these sets unbroken. It's ok if not, but that is our goal.

- Rest as needed between sets, but take note of our rest periods for future sessions.

- Score: Enter reps completed for each set.

Whiteboard:

Wednesday, October 06, 2021

Male Clients

Chris
Bowen

12:15 PM CrossFit

473 Total Reps