Training: Week of Sep 14

Good times are ahead this week! The Metabolic and Sport tracks have been progressing toward a 1RM Back Squat this week. Follow the progression template and have fun! This number will be used for a very “special” training cycle that both Metabolic and Sport tracks will be starting next week. You’ll be hearing more about this over the next few days so stay tuned. It’s something we’ve never done before!

Outside of the Back Squat Max we have some outdoor fun planned as well as 3 workouts from this weekend’s excellent Granite Games. The best in CrossFit threw down on these well programmed WODs so it’s a great opportunity to join in on the fun. For those that love to see where they stand next to the some of the best, check out the leaderboard below. The RX for these WODs came from the Men and Women RX divisions:

2015 Granite Games Leaderboard

Former Brickhouse Athlete Chassity Martin turned out some incredible performances and we are all super proud of how far she’s gone in her fitness journey.

Let’s have a great week!

Monday

Back Squat:
5×65%, 3×75%, 1x 85%, 1×95%
then 3 attempts at a new PR

AMRAP in 15
5 CTB Pullups
10 Pushups
15 KB Swing (1.5pd / 1pd)


Tuesday

Snatch TNG
5-4-3-3-3
– ramping to heavy triple
– priming CNS for WOD

“2015 Granite Games Event 1”
3 Rounds for time:
100 Double Unders
10 Overhead Squats (155 / 105)


Wednesday

“2015 Granite Games Event 2”
15-12-9
Deadlift (295 / 195)
Strict HSPU

– rest 5 min

AMRAP in 3
Clean and Jerk (135 / 95)
– using minimum sets of 3 TNG (no singles)
– rest as needed (Temet Nosce)


Thursday

Outside Fun

5 Rounds:
100m Sled Push – moderate weight
3 Rope Climbs – legless if you have it
Row for Cals (20 / 15)
20 Wallballs


Friday

Hang Snatch TNG
3-3-3-3-3
– ramping to heavy triple
– priming CNS for WOD

“2015 Granite Games Event 6”
5 Rounds for time:
10 Toes to Bar
10 Hang Snatch (115 / 80)


Saturday

Outside Fun

For time:
200m Overhead Carry
200m Front Rack Carry
200m Farmer’s Carry
– using 2 KBs (2pd / 1.5pd)

Then class accumulates 50 Tire Flips
– singles, partner, teams of 3, 4, 5, etc