Trifecta Trifecta

Thursday 10.04.18

Warm-Up

A) 5 rounds on a rower:

20 seconds sprint pace
40 seconds recovery pace

Then,

5 Rounds:

20 seconds Kettlebell Swings
40 seconds rest

Then,

3 rounds:

20 seconds Sit-Ups
20 seconds rest
20 seconds Air Squats
20 seconds rest

Strength

Deadlift

5 sets x 3 reps
1 set x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete one more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.

Workout

CrossFit Games Open Workout 11.6

7 Minutes AMRAP:

3 Thrusters, 100#/65#
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
Etc.

Workout Tip

Thrusters: athletes should choose a weight that is moderate in load. Scale to a load that athletes may complete in sets of 3 repetitions.

Chest-to-Bar Pull-Ups: Scale to kipping pull-ups if needed, or ring rows. Same rep scheme.

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