Strength

High Bar Back Squats: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

Conditioning

1 min Max Effort Kettlebell Swings @ 24/16kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 Toes to Bar

*Rest 1 minute.

1 min ME KBS @ 24/16Kg

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB

*Rest 1 minute.

1 min ME KBS @ 24/16Kg

How to approach a workout – Colm

Each workout is a chance to develop something about your CrossFit abilities. Remember the clock is there to time rest. Afterwards, it’s cool to look back upon and see how long it took. BUT, workouts here are not competitive events. If you treat every workout as a competitive event, I guarantee you’ll stall out your growth. I cannot stress that enough.

The way to figure out a pace is to first off see what will be your limiting factor and what is a sustainable pace for your workout. Will it be gas tank, muscle fatigue, technique, limit strength? If you have 2 strict pull ups you’re going to be spending most of your time doing the pull ups, so what’s your plan here? If you think you can sustain 1 pull up every 30 seconds for the total number of reps, that’s what you do. If you think you’ll do 1 every 15 seconds for 5 reps then burn out, that’s not the way to go.

What if you’ve 12 kipping pull ups unbroken, but most likely not when your grip is fatigued? Could you sustain 3 sets of 4, or 4 sets of 3? Whatever you believe you can just about sustain is what you should hit.

But I really want to do the fastest time, what then? Having a strategy is the way to get the fastest time! It’s also the way to ensure you get the most out of the workout, and progress towards your goal.

The run out/fade away style of training doesn’t allow us to make measured progress. You end up limping home, which is largely unproductive training. “Winning” today at the expense of safety or long term progress isn’t winning.

What if your plan doesn’t work? You start off with 3 push ups every 20 seconds but then it breaks down to 2 every 20 seconds towards the end. This is fine, it’s training remember. Next week go back to 2 every 20 seconds and when you make it through a workout with a pacing strategy, you now have a baseline to improve upon. Again, this strategy allows you to make the best progress, get the most work done each session, and get in the best shape you can. While it might feel ‘slow’ at the start, it’ll be the most productive use of your time. Plus, it’s also the most enjoyable. Who enjoys failing reps or staring at the clock for a minute because they’ve burnt out and have to rest?

Next week, on the pull up metcon, provided it all went to plan, you can then go from sets of 3 to sets of 4. You can reduce your rest from 15 seconds to 12 seconds.

The big benefit of all of this is that you also take the anxiety away from workouts.

A lot of the anxiety comes from not having a plan, being out of breath, and just seeing this absolute monster of a workout that seems insurmountable. Yet, if you’ve a plan (3 Chest to Bars, 10 seconds rest) you only need to focus on executing that plan.

In conclusion, locate your weakpoint in the workout, figure out a strategy and that’s your victory today. “I got all my power cleans done in a smooth fashion with solid technique.” is a training victory. And these are the training victories that add up!