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
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
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
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)
Spring competition in Hanover, PA for Masters athletes in May!
click the link to learn more and register for this upcoming competition!
East Coast Battle @ Blue Crab Crossfit 5/18/19
Battle of the Vikings @ Odin Crossfit in June 2019