Thursday January 13th
Touch-and-go reps on the 5s and 3s.
Build to a new 1-rep max on the singles.
Rest at least 2:00 between sets.
Increase load each set.
9 sets for load:
:20 bar-facing burpees
– Rest :10
:30 banded shoulder stretch / side
:30 wrist extension stretch / side
WHITE BOARD BRIEF
Target | Build to a heavy 1 rep
This is a straightforward heavy day after a couple hard workouts — this week has leaned more toward cardio-respiratory endurance.
The goal of this workout is to build in load across every set to a heavy single after starting with some moderate barbell cycling. We’ll build in 5s in the warm-up to find a starting weight, but 60% of the athletes’ 1-rep power clean is a good place to be.
We want to rest at least 2:00 between sets, especially once loads get heavy to make sure athletes have enough energy to go for a PR.
Prior to the workout, we’ll work on developing and maintaining faster paces with our burpees to continue to prep for the CrossFit Open. This will double as a warm-up and skill work in one.