Friday October 22nd

21.10.22

LIFT MOVE WORK (click to sign up)

INTENDED STIMULUS

1.) Take four attempts at a 1-rep max clean.
2.) Pick a challenging but attainable option for the gymnastics AMRAP.
3.) Complete 4+ rounds of the AMRAP.
4.) If you are registered for the Lift Move Work competition, remember you cannot mix and match scaling options, you must pick a track.

TRACK 1 / RX

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral Burpees over DB

TRACK 2 / LEVEL 2

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral Burpees over DB 

TRACK 3 / LEVEL 1

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

SKILL WORK

Rest, stretch, and recover

STRETCHING

2 Sets:
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side

WHITE BOARD BRIEF

Clean Target | Take at least 4 lifts
Bar Muscle-up Target | 15-40 Reps
AMRAP 8 Target | 4+ Rounds
• Today we are incorporating CrossFit’s Lift Move Work event into our weekly programming. Some of you might have already registered online to formally participate in this event. If you are registered, keep in mind that you have to pick a single track and perform all elements from that track for your score to count.
• If you are not registered and simply taking this on as part of your regular training, scale as needed to meet the workout stimulus and your goals.
• We will spend more time on the clean and AMRAP 8 prep than on the bar muscle-up today. You can use any variation of the clean you want in the first 4:00 window, but keep in mind that you must meet stand to full extension with the bar in rack position and bring your feet together before dropping the bar. We will spend plenty of time warming up the clean and increasing the load so you can gauge your goal weight. Aim to take four lifts in the 4:00 window.
• Running in-line with our October Gymnastics Focus, we want you to pick from the bar muscle-up, pull-up, or ring row for the second AMRAP. Pick the movement you can perform at least a single rep of. You can use today’s score as a benchmark to build off of and target your training going forward. If you are proficient at bar muscle-ups and pull-ups, we expect to see you accumulate 15-40 and 20-50+ reps, respectively. If you choose the ring row option, select a foot placement and body angle that allows you to complete upwards of 20 reps in the 4:00 time frame.
• For the AMRAP 8 ‚“Work,” you want to use a DB loading and jump rope version you can perform in large sets. For those of you who are proficient with the double under skill, consider pushing to complete as much of the AMRAP unbroken as possible. Use the burpees as a tool to manage your overall fatigue. if you are exhausted, move at a slow and consistent pace on the burpees to conserve energy. On the other hand, if you are feel you can, push the pace on the burpees for the best score.