Workout of the Day: Back Squat 5-5-5-5-5 (for volume, all sets around 80-85% 1RM) Post loading for all sets and any scaling Use these dates to help plan your plan: Feb 9 2022 (5×5), Nov 11 2021 (5×5), June 15 2021 (5×5), May 25 2021 (7s), March 4 2021 (3RM), Oct 14 2020 (5×5), Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)
Intended Stimulus Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilt (if you don’t have enough weight on the bar and you know it!)
This simple couplet has a strict 24 minute time cap. We don’t typically have time caps here at The Hut because our coaches actively participate in the scaling effort to ensure you all get the perfect reduction in load, volume, complexity, etc, thus allowing the intended stimulus to be met. Today, however, the time cap is simply a safety net 🙂 Aim to spend roughly the same amount of time running as you do wallballing. Scale the volume to allow each round to be finished in under 8 minutes, and if you bite off more than you can chew…. say hello to today’s time cap! It is there to help athletes push intensity and prevent excess volume, NOT to make you feel like you underperformed! Couplets are simple, not easy. They work. See you at The Hut for this one!
3 rounds for time: 800m run 40 Wallball shots (20/14#)
Strict 24 minute time cap Post finish time and any scaling
5 rounds for quality and load: 100m SA KB Carry (AHAP, switch hands as desired) :45 SA OH KB Hold each arm (AHAP, unbroken) 16 Hand to Hand KB Swing (AHAP, unbroken) Post loading and all scaling in notes
Workout of the day: DB Complex 5 rounds for load: 5 DB Deadlifts 5 DB Hang Cleans 5 DB Front Squats 5 DB Push Press Post all loading -then- For time: 15-10-5 DB Thruster (40/30#) 200m Run Post time in notes
1) The first few rounds contain A LOT of toes to bar. Scale to something that allows you to finish 25 reps in 5 quick sets or fewer. If you have the ability to link some toes to bar, but 75 in a single workout seems like too much of a reach, consider picking a TTB rep scheme like 15-12-9-6-3 (which cuts the volume from 75 to 45) or 15-15-10-10-5 (which scales to 55).
2) The prescribed deadlift is HEAVY! Yes, yours should be heavy too, even if you scale the loading. Pick something that forces dropping singles from the start.
Follow those two guidelines and get after this one!
Workout of the day: 15 minutes to build to a heavy 3 rep Hang Squat Snatch -then- Monostructural intervals 4x400m Run, each for time rest as needed between sprints Post loading and scaling here Post finisher times in the section below
Keep working on the basics, the fundamentals- it is attention to the most rudimentary skills that separates the intermediate mover from the beginner. It even separates the master from the advanced practitioner. There are dozens of movements that we use in CrossFit training each week- taken from many different areas of sport like weightlifting and gymnastics; areas of exercise like calisthenics and plyometrics, and combined fields of sport/recreation and play like rowing, running, jumping rope. With the CrossFit cry for becoming generally physically prepared in a wide range of areas this MIGHT sound like it also means to develop only an average level of ability in each one of these areas. NOPE.
We want a concerted push towards mastery of EVERY movement that we use. This doesn’t mean that we spend hours on the rower each week or our entire weekend on olympic lifting workshops. This DOES mean that every time we cover a movement in a warm up, during a practice/skill set or within a workout- that athletes gain more proficiency than they had prior to that session. That each time we do the basic air squat- there is something new taken away. That each day we practice handstand push ups- there is new light shed on how to do it better- even how to scale it more effectively or what to practice moving forward.
This often means learning to walk before you run. Or more appropriately: learning to clean or snatch well from the hang position before going from the floor. Moving with better mechanics in a bar dip before doing a WOD on the rings. Gaining a better front rack position with an empty barbell for a front squat or clean before load it up with too much weight, same goes with the dreaded overhead squat! Developing solid technique with a regular push up and a static handstand before using handstand push ups.
This might even mean putting in some extra time with these things outside your time at the Hut. Many of you do this with mobility work at home, with jump rope practice when you go out of town, or other skills that are easy to work on when you have time on your own. This can also mean choosing one or two things to focus on each month- maybe static holds on the rings/bars, it could be grip strength with the false grip, it could mean daily wrist mobility/strength work. What ever it is for YOU- start with identifying a few specific points. Try some concerted and focused work just a few minutes a day… see if they move you just a step beyond the realm of beginner… that also means pushing towards the direction of mastery (2018)
Workout of the day: Build to a 2RM thruster -then- Tabata finisher with 40% 2RM (20s work/10s rest) Front squat on odd rounds (1,3,5,7) Push press on even rounds (2,4,6,8) Post new 2RM Post finisher score in notes
Today we row a 5k….. but in the spirit of the unknown and unknowable, we do it interval style! You’ll work (hard) for 30 seconds at a time and each bout of work will be followed by exactly 30 seconds of rest. You will continue this 1 to 1 work:rest ratio until your monitor reaches 5000m. The intention here is that you push the pace on each and every interval and recover intentionally during your rests. As usual, distances are scaleable so don’t let that big number scare you! This is going to be a fun one to do with your community!
Workout of the day: Row 5000m working for :30 and resting for :30 post finish time and any scaling