Push Press / Toes-to-Bar
Every minute on the minute x 20:
Even: 10 Push Presses
Odd: 10 Toes-to-Bars
The barbell comes off the floor, and the Push Press reps should be cycled unbroken. If you drop the bar, the set ends. Keep these on the medium-heavy side today. The Toes-to-Bars should also be cycled unbroken, so scale some volume as needed or scale ROM to Hanging Leg or Hanging Knee Raises.
Post work to comments.
Exposure 1 of 8
3 sets each side:
100′ Unilateral Farmer Carry, as heavy as possible
These should be heavy enough that you need to rest in between sets.
Post work to comments.
Upcoming Training Cycle Template
Training Cycle Dates: M 12/19/16 – Su 2/19/17
Crush Week: M 2/20/16 – Su 2/27/17
Transition Week: Will be the first week of the following cycle, starting February 28th.
This cycle leads us into the CrossFit Open, which starts February 13th! We’ll see some days with multiple AMRAPs, where the goal is pacing and consistent scoring, a unilateral leg-training day, and of course we’ll revisit some Open WODs from years past. There will be regular exposures to movements that regularly show up during Open WODs.
Monday – Upper Body Push + Metcon
Wednesday – Lower Body Unilateral + Upper Body Pull + Metcon
Thursday – Clean and Jerk + Metcon
Saturday – Back Squat / Front Squat + Metcon
Sunday – Snatch + Metcon
Upper Body Push days will vary in movements, sets, and reps.
Lower Body/Upper Body Super Set
A – Front Rack Step-Ups:
Each week will be 3 sets of 8-12 reps each leg. Start light enough to make 12 reps each rep without too much difficulty and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as you can perform on that side. The end goal is to perform 8-12 reps on each leg with half of your back squat 1RM. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from and use a tempo where the down/eccentric phase of the movement is slower than the up/concentric phase. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box).
B – Chin-Ups or Supinated-Grip Body Row:
Perform 4 sets of max reps. Once you can no longer clear your chin over the bar, your set is over. Each rep starts from a dead hang. Initiate the movement by pulling the shoulders down away from the ears and pull the elbows as far down/back as possible. If you can touch your chest to the bar on each rep then do it. You should really be feeling these in your lats.
Perform 3 challenging but sub-maximal sets of 2-4 reps, using bands or a small partner assist as needed to achieve full range of motion, followed by a max-rep set. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups during the lifting segment.
Clean and Jerk
These days will use EMOM barbell cycling in addition to using Clean and Jerks in WOD format.
Back Squat and Front Squat
2 x 10 of each Back Squat and Front Squat
Move directly from the Back Squat to the Front Squat. Start at 50% for each and add weight each week throughout the cycle.
These days will use EMOM barbell cycling in addition to using snatches in WOD format.
What are you most looking forward to in this new cycle? What would you like to improve on? Tell us in the comments!
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I wish we were squatting two days a week! But I'm sure this unilateral stuff is a good thing.
Monday morning swoleness: 78# push press the whole time, 5 T2B per round. Wrists held up. Yay!
Farmer carries at 24kg (too light), 32kg (okay), and 40kg (#heavyAF). Because I am a reality show junkie, I've been watching the most recent season of Amazing Race Canada on YouTube, and I just finished watching an episode that required teams to do a farmer carry with logs on chains. They were DYING. I really wanted to try it! 😛
Brendan B says
Push Press work @ 95#
Got 10 reps for half the rounds, 8 for others on both movements. Shoulders were feeling fried coming in so think I could do 10 across if I was a bit fresher.
Farmers Carries w/ 100(!)# db. Grippy.
Dan G. says
Push Press: 115#, 10s then 6s then 8s
T2B: kipping unbroken, 10s then 6s then 5s
Farmers Carries w/ 135. Just one round. not that heavy, but rotating on the turns was interesting.
Chas C. says
8 a.m. w/McDowell.
Push Press: 10x10x100#. Been feeling some unexplained weakness in my left side recently when going overhead, which makes me worried it's a nerve thing, so didn't push the load here. Focused on getting my head through at the top and using my legs explosively to avoid aggravating anything.
TTB: 10 sets of 5 unbroken. Still a lot of wasted movement in my kips there.
Carries: 3 rounds with the 40 kb kettlebell.
Chas C. says
…40 *kg* kettlebell, rather. There is not, to my knowledge, a kettlebell made up of 40 smaller ones smooshed together, like the guy on the cover of Thomas Hobbes's "Leviathan." (Can we get one of those now that we have the yoke, David?)
Push Press: 80# for 10 the whole way. Had to take a pause at the 7/8th rep for the last few sets because cycling the final reps.
T2B: 7 for the first five sets, then 6 for the back five. Had to start breaking up into two sets (5-2 or 4-2) – lots of excess swinging.
Farmers Carries: 65# DB. Hands feel abused after today.
Dan L says
6am with Ro and McDowell
Fun EMOM – did the PP at 135 and barely finished the last set
Farmers carries with 130#
Whit H says
Walked to the gym this morning. Cold and brisk, but nice to be bundled. Calves feeling a bit tight/sore from the DU's yesterday, so felt good to move. Traps, too.
A. Row Conditioning:
4 x 500m @ 2:04 pace (Rest 2:15)
Rest 4 min extra
4 x 500m @ 2:04 (Rest 2:15)
2:04.2 / 2:03.8 / 2:03.6 / 2:04.1
2:03.8 / 2:03.8 / 2:03.6 / 2:04.1
B1. single arm High Pull: 35x8x4
scaled back weight and volume here due to neck/shoulder. felt funky at first but improved across the sets.
B2. single leg squat: 20#x12x3
C. had planned to practice bar muscle ups, but my neck has been improving each day so i figured it was better not to push my luck just yet.
D. Playtime with the yoke! McD, Fox, and Brett were working on some stuff so I gave it a go. Did one carry down and back (maybe 80' total?) with it on my shoulders, felt good. Then tried it overhead… definitely a challenge to stabilize at first but then it started to make sense! Probably got a total of 40' carrying in a couple sets. Look fwd to adding that in to the repertoire.
Rob Underwood (@brooklynrob) says
+1 to Stella on squatting.
Noon class with Fox – first time back in group class in many months. Time to start to leaning out and building back some of my cardio I think. Did 95# on the push press but cut volume to 8 unbroken in first few sets and then to 6, primarily to work on my form and getting a stable top position with bar overhead. Did knee up subs for the T2B, 4-6 reps.
Worked up to 145 on the push press for rounds 6-10 but only did 5 reps per to save a bit for later, also saved the carries for later.
At 1pm McD, Brett, and I played around with programming for a new strongman/woman class that we're going to be offering. Stoked!
3 rounds of 10 incline I/T/Ys
2 rounds of 6 Landmine Rows + 10 Sandbag Squats
A) OH Yoke Carry 100' x2
B) Farmer Carry 100' x3
Used 2x32kb KBs
C) Sled Drag Sprints 100' x3
50 lbs for each. quads and calves were dead.
D) Max Reps Sandbag Squat
Conveniently skipped this to see a client 😉
Looking forward to offering this class.
Failed the very last rep!
EOMOM x 4 Rounds
8 1-Arm Deadlifts Right 130lbs
8 1-Arm Deadlifts Left
50' 1-Arm Carry Right
50' 1-Arm Carry Left
These are always tough.