Week of 100822

Cycle:
Summer 2010 (pdf)

Introduction
This week we will re-test the conditioning benchmark workouts that started this cycle plus set a baseline Fight Gone Bad score. After this week we’ll have a transition week before the next cycle and new schedule starts on September 3rd. We will have workouts as usual during the transition week but they won’t be part of a broad plan other than a break between cycles.

Primary Session A

Objective
Establish new benchmark score and compare to beginning of cycle.

Warm-Up
3 rounds of:

• Run 200 meters
• 5 Samson Stretch per leg
• 5 Supine Ring Pull Ups
• 10 Burpees

Benchmark: “Not Fran”
Descending reps of:

• Thruster
• Pull-ups

If you completed this workout the week of 100530 then use the same load, reps, and pull-up method as you did then so you can compare your time. If you have not done this workout before ask your coach for help in determining the load and pull-up method.

We are calling this “Not Fran” because the scaling, loads, and reps will vary by individual. Some of you may do it “prescribed” with regular pull-ups, 95/65 pounds on the bar, and reps of 21-15-9. Others will do it heavy with fewer reps or even with supine ring pull-ups and an empty bar. Rest assured that it will be a challenge for all and you will see measurable improvements in the coming months.

Practice/Recovery
Double-Unders

Primary Session B

Objective
Establish new benchmark score and compare to beginning of cycle.

Warm-up
3 Rounds

• 10 KB Goblet Squats
• 10 Swings
• 1 Samson, Push-Up Plyo Lap

Benchmark: “Enough Gas”
5 rounds:

• 15 Back Squats
• 1 Gasser

If you completed this workout the week of 100530 then use the same load as you did then so you can compare your time. If you have not done this workout before ask your coach for help in determining the load.

The “Gasser” comes to us from CrossFit Football and consists of 4 trips the distance of the width of a football field. The load on the back squat will be scaled based on your current 3×5 working load. A good long term goal would be body-weight.

Practice/Recovery
Foam Roll

Primary Session C

Objective
Establish new benchmark and prepare for Fight Gone Bad V.

Warm-up
Row 500 and CrossFit Warm-up x 2

Benchmark: “Fight Gone Bad”
3 rounds of 1 minute at each station with 1 minute rest between rounds.

Stations

• Wall Ball
• Sumo Deadlift High Pull
• Box Jump
• Push Press
• Row For Calories