fbpx

Veterans Day WOD

P6 CrossFit – CrossFit

View Public Whiteboard

Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep/Activation and Increasing Heart Rate

2 Rounds

200m Run

10 Push-Ups

8 Box Jumps (24/20 in)

6 Burpees

4 Pull-Ups

Veterans Day WOD (AMRAP – Reps)

AMRAP 21

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups

Clean (3×1)

3 Rounds (All Singles)

3 Squat Cleans (65-75%)

2 Squat Cleans (75-85%)

1 Squat Cleans (85%+)

– rest 2-3 minutes between sets –

How to approach the lifts

The percentages are weight ranges to work in, but still build by feel

Record each set of 1 as your score for load

Each Round is 6 Squat Cleans each set for a total of 18 Cleans

Cleans are completed in singles with 8-12 seconds rest between each rep.

The rest between the Set of 3, 2, & 1 will be slightly longer for the time it takes to change weights out

Add weight each round if necessary but don’t work till failure.

Make sure each weight feels good and looks good before adding

Example Sets

Set 1:

3 Cleans 180#

2 Cleans 205#

1 Clean 225#

-rest 2-3 minutes-

Set 2:

3 Cleans 190#

2 Cleans 215#

1 Clean 235#

-rest 2-3 minutes-

Set 3:

3 Cleans 200#

2 Cleans 225#

1 Clean 250#

Based off of a 275# Clean

Split Jerk (6×2)

2 Split Jerk x 6 (3 sec Pause in the catch)

How to approach this Lift

Once warmed Work up to a moderate heavy double and pause for 3 seconds in the catch position before standing.

Focus on keeping hips and core tight and elbows high during the dip and drive

Reaching triple extension punch the knuckles to the ceiling and drop under the bar aggressively.

rest 1-2 mins between sets

Bench Press (7×1)

Work up to a Heavy Single in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy Single

Focus on keeping the shoulders pinch to the bench with a smooth controlled descent and not slamming on the chest.

Explode off the chest, pressing and breathing out at the top.

Grip should be thumb length outside of chest

Rest 1-2 mins between sets

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    [uael-template id="home-intro"]