COMPETE – 22.11.28

WARM-UP

1 set:

50 mountain climbers

10 Kang squats (unloaded)

10 Cossack squats

10 scorpions

10 push-ups

1 set:

50 mountain climbers

10 Samson stretches

10 reps plate squat therapy

10 burpees

10 shoulder presses (light DBs)

1 set:

100-m jog

5 DB front squats (light DBs

5 DB push presses

5 DB thrusters

3 sets:

3 burpees

3 DB snatches

3 DB thrusters

– Rest 1:00 between sets.

NOTES

Spend time with the lighter DBs focusing on developing better movement patterns.

Increase the loading of the dumbbells in the last 3 sets, until you find your load for the workout.

ELLEN

3 rounds for time:

20 burpees

21 dumbbell snatches (35/50 lb)

12 dumbbell thrusters (35/50 lb)

NOTES

Stimulus & Goals

Newer CrossFit benchmark.

8:00-13:00.

Fastest threshold we can maintain without slowing down, but a little slower than a sprint.

MAIN LIFT

3 sets:

7 deadlifts

– Building to your heaviest set of 7.

NOTES

Welcome to week 8 of our final weightlifting cycle for the year. This week, we are once again increasing the loading for both the clean and snatch. Weights are getting really heavy and close to our 1-rep max. As these weights become heavy, stay in control of your movement patterns. The goal for today is to focus on standing with your chest up, keeping your hips from rising too soon off the floor.

The basic lifts are changing, and we are now performing both the overhead squat and deadlift. This week we will be establishing a 7-rep max!

ACCESSORY - I

3 sets:?

12 tempo Romanian deadlift

NOTES

In Accessory – I, find one weight and stay there for all 3 sets. Use a slow and controlled tempo today to focus on building muscle and strength in your posterior chain. Take 3 seconds to lower each rep, and pause in the finishing position for one second before standing. The finishing position should be about 1″ off the floor, the weights should never touch the floor during this movement.

STRETCHING

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side