Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a barbell
Evolving warm-up
10 deadlifts
10 front squats
10 strict press
8 power cleans
8 front squats
8 push press
6 power cleans
6 front squats
6 push jerks
Mobility
Group mobility session
Strength
Weightlifting complex – 1 power clean + 1 front squat + 1 push jerk
10 min EMOM building past weight in WOD.
The point of this session is to prime the engines for the workout. Building past the weight you plan on using will get energy stores mobilized and ready to take on the challenge of moving a heavy weight for a longer AMRAP. So take the time here and have a plan.
CF WOD
CFP Benchmark WOD #5
12 min AMRAP
4 power cleans (205/145#)(185/125#)
4 front squats
4 push jerks
Intended stimulus – how well can you move a relatively heavy weight for a moderate time. The Rx weight might not start off “heavy” but it will certainly start to feel “heavy” as the workout progresses. If you are looking for a more tailored weight, try using between 65 and 75% of your 1RM for your weakest lift in the workout.
Number 5 of the Hateful 8. A tricky one in a lot of ways. Since this one tests your ability to move heavy weight, finding places to rest and recover will be very important. However, looking at how this one is built, putting the bar down in non-recommended places will only make more work. For example, resting between the movements means you have to clean the bar again, and adding an extra clean in will begin to pile up a lot of extra work. The idea is to stay unbroken for as long as you can and prioritizing the rest after the last push jerk. Finding success will mean using the clock to your advantage and creating an EMOM like in the strength. Whether you can hold on to every minute or not will come down to weight choice and ability. Maybe try to complete a complex every ninety seconds. Either way, have a plan and try to stick with it.
