Monday, June 24th

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".

A.

STRENGTH:

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%

B.

METCON:

“Jack Daniels”

For Time: 1,000m Run 50 Thrusters (65/45) 30 Chest to Bar Pull-Ups

If unable to run, complete:

1,500m/1,000m Row

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.