Deep Comp- 11/2/15
"I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion."
After much consideration and preparation, we have further prioritized the wide range of tasks that will be on the landscape moving forward. Monday continues Cycle 3, which has 8 more weeks. After Cycle 3, we will have a de-load week, and then Cycle 4 begins, lasting six weeks. Cycle 4 concludes with a taper week and then a de-load week before the Crossfit 2016 season begins with the open.
Expect things to be demanding, but equally effective. Please trust and follow the notes. If you do not, best case scenario is you don't get results, worst case scenario is you get injured while not attaining results. This is not a perfect program, but it is the perfect program for our team. We're amid the last two cycles for strength gains and opportunities to refine and develop gymnastic technique. That should put some fire in your belly and make the hair on your arms stand up. Let's rage.
(Today is the highest volume day this week. DIY Warmup, and do it as quickly as possible. Move swiftly from segment to segment and complete the work in less than 2 hours.)
Choose your own 5-10 Minute Warmup
A. Back Squat - Every 2 Minutes
0 - 75% x 5
2 - 85% x 1
4 - 77% x 5
6 - 87% x 1
8 - 79% x 5
10 - 89% x 1
*Use as little gear as possible and focus on speed.
B. Power Snatch- Find a 3 rep max (Build quickly, then increase rest between near-maximal sets.)
- After rep 3, you MUST perform an overhead squat WITHOUT moving your feet. If you're unable to do so because of your foot position, the set doesn't count.
- During a proper snatch, your feet should move from your pulling stance (narrower than squat stance) to your squat stance (2-5 inches wider per foot).
- Rest 3-5s between reps. If you rest longer, it's not a triple.
IV. Engine (CP battery)
C. Every 2 Minutes for 6 Minutes (3 sets):
15s ME Power Snatch 80% of today's PS 3RM.
(Rest 2 Minutes)
Every 2 Minutes for 6 Minutes (3 sets):
15s ME Muscleups
*List total Power Snatch and Muscleups separately.
V. Engine (anaerobic lactate)
D. 5 Rounds
6 Lateral Erg Burpees
*Do not reset rower each time. You're done with the rows when the rower reads 1,000m.
Trust - Teamwork - Sacrifice - Discipline