MidWeek Training


Reps! PC: Oscar Bravo


Hey all!


Nice work on that tough combo on Mon-Tues. We're going to end up our Deadlift strength cycle next week, so we've got some heavier wave loaded sets lined up for the next couple of days. Bringing the deadlift up will help make any lighter weights feel better in the upcoming open, and is of course a great strength stimulus for your whole body.


We're pairing those deadlifts with a tough couplet of upper body work... namely single arm shoulder to overhead and pullups. As the CrossFit Open listed a single dumbbell as a required piece of equipment, we're going to make sure you get lots of practice working with it.


In the Wed-Thurs workout, you can split the work between your arms but make sure you end up getting in 7 per side each round. Scale the pullups so that you can do most sets in two chunks. If you're between ctb and regular pullups, do a few reps (2-3) of ctb each round then fill the rest with regular reps.


Have fun, and push yourselves past the pretty acute fatigue you're going to feel on the upper body... it's a race after all!


Cam



TRAINING WEDNESDAY - THURSDAY



WARM UP: 5 round Escalating EMOM of Barbell thrusters (empty bar) and HR Pushups


Start at 6 reps each then each minute, add 2 reps to both movements


4, 6, 8, 10, 12



SKILL: Deadlift Wave Load


5-3-1-5-3-1-5 E2M


Use the first 5-3-1 sequence as a heavy warm up, then aim to complete the last 3 sets at about a 9/10 effort.



WOD:


7 rounds for time of:

14 Single Arm Dumbbell Shoulder-to-Overheads, 50/35 lbs

7 Chest-to-bar Pull-ups


Do your pullups inside and STO's outside! Split reps between arms for STO until you get 7 on each side!


FG2: Regular pullups

FG1: Scale pullups to rows, jumping, or assisted


CP1: 14 ctb pullups per round

CP2: 40/70lb DB, 7 bar MU