Monday – Weakness Development/mobility or 19.2 repeat
Weakness #1 :
sets: 5 sets of weakness work for 10 – 15 minutes
reps: challenging number of perfect reps of your weakness
mobility: smashing pecs with softball, Lats with foam roller, and thoracic spine for 10-15 minutes
OR
19.2 repeat effort
Tuesday: Monostructural day
Jump rope Conditioning
5 sets of near max effort double under.
Rest 1:30 between attempts (aim to hit a challenging number on each set; for me this would be 75-100)
Wednesday: Weakness Deveopment/mobility
Weakness #2:
sets: EMOM 10-15 minutes
odd minutes: perform challenging number of reps for weakness #2 development
even minutes: 200 meter run
Mobility: Banded distraction work for hip, ankle, and hamstrings as your target areas
Friday: Heavy Day
(don’t do this if you want to give your best effort in the open on Saturday)
Power snatch+hang squat snatch+ squat snatch
1 set every :90 for 5 working sets
context: Take time to get yourself to your “working” sets and hit one set every 1:30. Drop the bar after you complete the hang squat snatch, reset and hit your squat snatch from the floor.
Saturday: Weakness Deveopment/mobility
19.2 then….
Weakness #1 + weakness #2
sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM
mobility: smashing and foam rolling ankles, quads, glutes (lower body)
Upcoming competitions:
Spring competition in Hanover, PA for Masters athletes in May!
click the link to learn more and register for this upcoming competition!
Masters Competition at CrossFit Hanover
East Coast Battle @ Blue Crab Crossfit 5/18/19
Battle of the Vikings @ Odin Crossfit in June 2019