CrossFit Athletic Group

Warmup

WOD

Front Squat with 5 second hold at the bottom: 3-3-3-3-3-3-3 reps

Post loads for all seven sets to comments.

Warmup

WOD

Pause Deadlift 5-3-1
(pause for 2 seconds below the knee before completing lift)

-Rest, then-

“Freestyle Diane”

45 reps of each for time:
Deadlifts, 225# / 155#
Handstand push-ups
(Partition as needed to complete 45 reps of each exercise as quickly as possible.)

Mel's notes: I sometimes program a “strength + metcon” where the strength piece is low volume / high weight, and the metcon that follows is higher volume and lower weight.  That is the idea behind today. 

I’ve also experimented with incorporating more “pause” elements into training.  The isometric hold during the pause helps the athlete get stronger at the specific position, so the “where” of the pause is very important.  For example, many lifters have a strong lockout on the deadlift, but struggle off the ground.  Deficit deadlifts can help here, but the deficit setup can be awkward for many athletes, due to the increased range of motion demand.  A pause deadlift accomplishes a similar effect, pausing at the point in the lift where the athlete is weakest.

Warmup

3 rounds

Forward roll

Squat

Handstand

Running jump rope

Hollow rock

WOD

Complete as many rounds as possible in 25 minutes of:

5 pull-ups (1-sec. pause on top)

10 burpees (w/ foam)

*split into teams of two, one partner works while the other partner runs 800m (or Econo Lodge, depending on person). Rotate upon return.

Post rounds completed to comments.

JZ and Mr. Z side by side today. I wouldn't be surprised if there were a few intentional elbows flaring out.