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WORKOUT OF THE DAY

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Monday 220411 Clean and Jerk 1RM

Power Clean and Jerk
5-5-3-3-1-1-1-1-1
Post heaviest set of 1 to SugarWOD

Intended Stimulus
After much skill work with an empty barbell and some light loading, you’ll start building in load after each set you complete. The ultimate goal is to hit a new 1RM today, but don’t overlook the sets of 5s and 3s, they are there to get you some volume under load. The sets of 5 should be touch and go. You can drop during the sets of 3 if needed, but you must get right back to the bar. Rest 2 minutes between sets and even more between the final few sets of 1! Good technique is a prerequisite for adding load today.

Saturday 220409

Classes at The Hut this Saturday at 8:00 and 9:00am. Please sign up in advance on MindBody and come ready for anything!

Friday 220408 AMRAP 15

A big congratulations from all of us here at The Hut to Matthew and María on their marriage! They tied the knot this past weekend in beautiful San Miguel de Allende, Mexico with a wonderful ceremony followed by an absolutely insane reception! As coaches, we can attest that training in the CrossFit methodology enabled us to dance constantly into the wee hours of the morning 🙂 Again, big congrats to you both, M&M! We’re so excited for you!

MATTHEW AND MARIA ARE MARRIED!

15 minute AMRAP:
100m Farmer Carry Right Arm (24/18kg)
12 Chest to Bar Pull-ups
100m Farmer Carry Left Arm (24/18kg)
12 Weighted Box Step Overs (24/20″, 24/18kg)
post total completed rounds + reps and any scaling

Wednesday 220406 4 rounds for time

Parker keeps his thighs off the ground and belly right during his deficit pushups

4 rounds for time:
600m Run
25 Abmat Sit-ups
15 Up-Downs
post finish time and any scaling

Intended Stimulus
During this relatively low skill 4 round triplet, you should strive to be moving the entire time. Transition quickly and simply don’t stop during your sit-ups and up downs. This may mean dialing the pace back just a touch so you can finish one movement and go right into the next, and then get right onto your run. Scale the run if your time trial in the warmup takes longer than 3:30. This one requires YOU to create the intensity so get at it!

Tuesday 220405 5RM Deadlift

Laura and Jenny go down in band thickness on a recent pull-up workout. Nice!!

Deadlift
5-5-5-5-5
post loading and new 5RM

 

Thursday 220331 For MAX Reps!

7am AMRAPs in the big room! Parker goes for yet another ‘soft’ landing on his box

5 rounds for max reps:
45 seconds max rep Strict Toes to Bar
-rest 15 seconds-
45 seconds max rep DB Bench Press (50/35#)
-rest 15 seconds-
45 seconds max Calorie Assault Bike
-rest 1 minute 15 seconds-
post total completed reps and any scaling

Wednesday 220330 Hang Squat Clean 7×3

These 7 sets of 3 reps are the “studying” that preps you for the next test, whether that’s in the Open or in a compare to heavy day here at The Hut. The intention is that the load stays manageable enough that you can not only hear the cues your coaches give you, but can actually put them into practice. There is a point when you have a load on the bar that is doable, but is too heavy to make adjustments in form and technique. So, use today to become more consistent in finding a proper and powerful hang position, to become more skilled in the timing of the core to extremity nature of the hang squat clean, and to get quicker at dropping under the bar. Improvements in these areas will no doubt come in handy for your next test!

Heather gets in some HEAVY reverse sled drags during a recent 1-on-1. Great work!!

Hang Squat Clean
3-3-3-3-3-3-3
post loading used for all sets

Tuesday 220329 AMRAP 12: Press, Jump, Pull-up

Find a push press load that allows you to go unbroken for at least a few rounds. This load should not feel easy (unless your at the Rx load), but should be something that challenges you to hang on for the last rep or 2 as you get into the latter half of this AMRAP. Stand all the way up on top of your box after each jump, keeping these nice and steady. Then, find a pull-up scaling that allows you to complete 10 reps in 2 sets or less. Consider cutting volume to 7-8 reps if you can do Rx chin over bar pull-ups, but not in sets of 5+5. 12 minutes will certainly feel like a long time here, so, when you hear “3, 2, 1, GO!” pace the start a bit more than you feel like you need to.

Row intervals… simple, but oh so effective

AMRAP 12:
6 Push Press (60/45kg)
8 Box Jumps (24/20″)
10 Pull-ups
post completed rounds + reps and any scaling

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