1. A necessary de-load week with lower volume in order to continue the push forward. In a week from today, we'll be starting our next cycle - "Sled Dog".
2. "Sled Dog" will build upon "Grunt Work", with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition.
3. Today, three parts. Front squat positional work to start, which will lead us into our conditioning for the day. A modified version of the classic CrossFit.com benchmark, "Jackie".
Every 90 Seconds for 5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat
Tempo: 5 second negative, 3 second pause in bottom. Regular stand.
Set 1 - 60% of 1RM Front Squat
Set 2 - 65%
Sets 3-5 - 70%
50 Thrusters (65/45)
30 Chest to Bar Pull-Ups
If unable to run, complete:
50 Calorie Bike
In "Jack Daniels", we have a modified version of the CrossFit.com benchmark girl, "Jackie". If we are not running today, let's row a slightly scaled up distance - 1.5/1K.
Replacing the row with a run, and upping our challenge on the thrusters and pull-ups, we're looking at a mid-range chipper that will put our faster times in the 7:00-9:00 range.
The opening 1K run is a place we want to lean into, but only the point where we can move directly into the thrusters without hesitation.
Thinking back to our recent running workouts, the pacing on the runs are always important, but the juice is often not worth the squeeze when there is a large amount of work inside the gym. If we push this 1K run, and come into the gym 15 seconds faster than a conservative pace, we likely are in a metabolic state that will catch up to us halfway through the thrusters. And as one can imagine, a single break more on the thrusters or pull-ups can easily negate any time gained on the run.
As we enter the run, let's visualize our 2 mile race pace. Not a 1 mile effort, and not as a slow as a 5K pace. But right in the middle. Aggressive, but one that we can hold directly to our bar.
On this bar, if there is a single goal for the workout, it's this transition. Although a small, tiny fraction of the workout, let's use this as our battle for the day. Our aim for the workout is to run directly to the bar, and begin. It is incredibly common here to pause, take a breather, and prepare ourselves for the thruster set. Instead, let's go the opposite direction today. Assess on the move. Pick the bar up and go for 10 reps. Along the way, re-assess how we are doing. We aren't looking for a straight set here, but we are looking for an immediate start.
A skill worth refining is going by feel on these thrusters. Always great to have a general game plan on the reps, but let's not tie ourselves to it.
As example breakup strategies, rep schemes can be…
There is no "right or wrong" approach here, but again as our battle for the day… let's grab that bar and just start.
On the CTB Pull-Ups, we can expect some fatigue here from the thrusters. Time in the front rack position absolutely adds up and this will become a factor for us on the pull-ups. If we believe we will need to break this count up significantly, let's break before we need to. What is more important than big sets, is consistent sets. For many of us, it won't be the front 15, but the back half.