Workout of the Day
STRENGTH
A1. DB Strict Press, 4 x 8-12
A2. Strict Chin Up, 4 x max reps
Notes
Rest about 45 sec after pressing and 1:30-2:00 after chin ups.
Do at least one lighter/shorter warm up set before the work sets.
Press: Track back to Week 3 and aim to go heavier and/or do more reps across your sets. Recommend doing your final set to failure.
Chin Ups: If you hit 10+ reps in all your sets in week 3, add weight.
If you are not yet doing sets of 5+ reps unbroken, use the progression below. Aim to do more total reps than in Week 3:
A. Bodyweight “Cluster sets” (ex: 4+2+2, with short rest between)
B. Weighted Negatives, 4 x 2, as slow as possible
C. Negatives, 4 x 3, as slow as possible
D. Box Pike or Foot Assisted, 4 x 6-10
METCON
For Time:
400m Run
30 Push Jerks @ 135/95/65#
400m Run
Notes
Intent < 9 min
Barbell: Moderate load you can complete at least 7 reps with when fresh.
Run: < 2:30 (10 min mile pace). Scale to 270m if needed!
CrossFit Group Class Programming Template (WK5/8)
Fearless Brenna enjoying the view from the top
Reracking Shoulder to Overheads
Performing multiple jerks like today’s workout requires efficiency bringing the bar back down to your shoulders. Timing and position are critical here. Watch this 1:42 video for a primer on how to bring the bar back down to your shoulders efficiently and safely.
OUCH MY CLAVICLES
If you see a workout like this—or any workout involving multiple cleans, thrusters, or shoulder-to-overhead movements—and you know it’s going to bang up your clavicles, consider some protection. Lift Collar makes a weightlifting collar that can be worn over or under your shirt to help protect your clavicles. Many athletes used to rely on The Chestee, but unfortunately, they have ended their direct-to-consumer sales.
While proper technique should be sufficient for 90% of people, factors like mobility limitations, prominent clavicles, or a history of clavicle fractures can make racking a barbell uncomfortable. In those cases, extra protection might be worth considering.
Leave a Reply