Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
15 med ball cleans
15 wall balls
Mobility
Front rack mobility session
Strength
Push press – wave format; 3.2.1. x3
One strength, limited time. Make sure you plan your reps and sets, warm-up and execute understanding the purpose of the session. You are not going to have a ton of time, so make sure you get right into it.
The goal of the wave format isn’t necessarily to hit a new 1RM, but rather to accumulate volume. Build with that in mind.
WOD
“Pay Day”
3 rounds
800m run
50 med ball cleans
25 min cap
*virtuosity at its finest
So this is a version of a CrossFit.com workout. It is an example of virtuosity which is defined as doing the common task, uncommonly well. The medicine ball clean is a movement that can be cheated. Corners can be cut and simply completing the movement will get you nowhere. Yes, the workout will be over, but will you have learned anything from it? Will you have gotten better because of it? Take your time and stay focused on each rep. It will pay off.
Accessory Work
Banded pull-aparts – accumulate 100
Tricep push-downs – accumulate 100
