Workout of the Day
STRENGTH (A)
Every 90 seconds for 12 sets, complete (18 minutes):
Advanced
Power Clean and Push Jerk Waves (% of Clean 1 RM)
1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%
4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%
7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%
10) 1 rep at 85% +
11) 1 rep at 90% +
12) 1 rep at 95% +
Example (163# 1 RM)
1) 114#, 122#, 130#
2) 122#, 130#, 138#
3) 130#, 138#, 146#
4) 138#, 146#, 154#
Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)
Notes
The Advanced wave scheme is the same as last week, except now you have the option of making your final wave a bit heavier. If reps 1-9 have been crisp and you’re firing on all cylinders, go for it on those last 3 lifts!
The Beginner rep scheme is the same as last week. Continue to add load, or “wave” a bit, as technique allows!
STRENGTH (B)
B1. Clean Deadlift, 3×3
B2. DB Strict Press, 3×6-12
Notes
Both lifts can be building or across today, depending on your time allotment. Aim to improve movement quality and/or add load to previous exposures.
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!
The press variation is the same as we saw in Week 3, now with a “slower-down, faster-up” tempo. Aim for at least 2 sets that feel like 8.5/10 RPE or harder. Leave 0-1 reps in reserve.
CrossFit Group Class Programming Template (WK6/8)
Yu is always one of the hardest workers in the room!
The Clean Deadlift
Here s a 2:00 video which discusses the differences between a clean deadlift and a traditional deadlift.