WOD 655

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 11

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Weakness Warm Up

A: Metcon (Time)

For Time:

1k Row

(then another 1k Row after WOD)

Rx Plus – 2k Row

Strength

B: Deadlift

Deadlift 1×5 @90% of your 5RM you found last week – No bounce*

The biggest weakness we see in our athletes in terms of pulling from the floor with no momentum from the touch and go bounce, is the initial leg drive from the floor that moves the bar and extends the knees back out of the way. In an effort to improve that, we will be working on heavy sets of five where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric portion should be very very controlled. The goal is to have reps 1-5 look exactly the same. Yes, you read it correctly, it’s only one set. Yes you should warm up (hopefully that’s obvious to everyone). Put all of the focus and energy you would put into a longer strength session into these 5 reps. We still see a lot of people posting videos where they lose tension at the bottom. Stay tight and move smoothly through your reps.

Met-Con

C: Metcon (Time)

For Time:

5 Rounds

10 Hang power cleans 135/95lbs

10 HSPU

Gymnastics

D: Metcon (Time)

5 Rounds

16 Front Rack Lunges – Forward/Back

*Rest 1 minute

Rx Plus

10 Alternating weighted pistols

*Rest 1 minute

Heavy enough to be challenging, moderate enough to be doable for all 50 reps.

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