As we get closer and closer to that time of the year where we start to focus on closing down 2017 and looking towards 2018, creating goals that we’d like to accomplish over the next 12 months is such an important exercise. Just planting the seed now so that we can start to brainstorm together and narrow all those goals down to 3 important ones.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 air squats
5 inchworms
Mobility
CFP squat mobility session
Strength
Back squat – 6×3; heavier than last time.
The last time we back squatted, it was paired with a single leg box jump and the rep scheme was a 6×4 at around 80-82%. This week we will exclusively work on the squat and should be going a little bit heavier in our sets of 3 than we did in our sets of 4. Look back to Friday, 12/1 and build a plan of attack.
WOD
“Chief”
3 min AMRAP
3 power cleans (135/95#))115/75#)
6 push-ups
9 air squats
Rest 1:00, x5
Easily one of my favorite CrossFit workouts of all time. A fast-paced, grip it and rip it style workout where an all-out pace is required. Make sure the weight is challenging for 3 TnG power cleans, but be weary, they will feel very different in the first 3 minutes as they will in the last 3 minutes. Think about a light to medium weight bar. Push-ups should be scaled to something with your hands raised, on a bench or on a barbell in a rack, and air squats should be perfect; full ROM, full depth, knees out and chest up.
After every AMRAP there is a full minute rest, you’re welcome, after which you will start right back at the beginning. Score is going to be the lowest round of reps that you earned.
Accessory Work
Banded leg curls – accumulate 100t
Banded hip pulls – accumulate 100t
