Wednesday, July 10th

1. Barbell cycling to start the day including push jerks, and deadlifts.

2. Conditioning to close, with an all bodyweight modified version of "Annie".

A.

STRENGTH:

All with a running clock: :30s On, :30s Off - Deadlifts :30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts 1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts :45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts :30s On - Push Jerks

*Score is total push jerks + deadlifts.

Rx Male - 135-155-185-155-135 Rx Female - 95-105-125-105-95

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light.

Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.

Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athletes are free to have a single bar and change weights, or set up three different bars.

B.

METCON:

For Time: 50/35 Calorie Bike

… Directly into:

100-80-60-40-20 - Double-Unders (2:1 singles) 50-40-30-20-10 - AbMat Sit-Ups

… Directly into:

50/35 Calorie Bike

**If bikes are unavailable, Row 65/50 Calories.

An all-body weight conditioning finish to our day. A scaled up version of the CrossFit.com benchmark "Annie", we are doubling the jump rope reps and adding a bike before and after the descending ladder.

Pacing wise, we naturally need to pace that first bike, relative to our double-under capacity. If we push too hard here, and struggle on the jump rope (the only set of 100), all time that we gained can be quickly erased. Knowing that we can regulate our breathing on the abmat sit-ups, we can push our pace early on, but we just can't cause excessive DU trips. That's where time disappears.

On the final bike, the longer distance can be a mental challenge. Break it up into small sections. The first fifth, let it be our slowest pace. The next fifth, let's aim to move 3% faster. Repeat each time we clear that next fifth, until we are finishing with our fastest pace.