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Tag Archive for: STT4

  • STT4.7

    S&C Rest day.

     

    Cycle over, hope you all made some good PB’s. Time for the new cycle to hit over the Xmas period.

     

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  • STT4.6

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of each lift prior to the testing/working weight. In-between MWOD areas of need
    -No run/row today

    Strength

    -ME Clean and Jerk Retest!
    1-1-1-1-1
    -ME OHS Retest!
    1-1-1-1-1

    S&C WOD
    Hollow body 3:00 Retest

    Cool Down
    -Row 200m
    -3X NFT 5-15 reps
    Back to wall POSE/BOF Hops
    Kipping HSPU Drill/Reverse Hypers
    MWOD/Box Breathing

    Intent
    Retest the aims of the cycle the C&J, OHS and hollow body. Complete the C&J first all 5 heavy singles, then OHS 5 heavy singles. Go up in working weight and hit a PB! Then hold the hollow position for 3:00. Its Saturday, take as long as you need on the wod today.

     

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  • STT4.5

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the Box squat . In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.

    Strength
    -DE Box squat 80% 1RM x 3 x 4-7
    -On 1:20

    S&C WOD
    -400m Repeats x 4
    -hold splits to 2-5 seconds

    Assistance

    Weighted sit ups x 5 x 10

    Cool Down
    -Immediately walk 5-10m post repeats (perfect walking skill). Then hit the assistance work.

    -3X NFT 5-15 reps
    Tall Clean/Walking Jerk
    Reverse Hypers/OHS
    MWOD/Box Breathing

    Intent

    Wide stance to get your hips strong. This is the final week of the increase in %. Same tempo though to give you a good stimulus. Then run intervals, these are here to keep your training up but rest for tomorrows tests. Pace for 4 repeats and KEEP GOOD SKILL!

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  • STT4.4

    S&C Restday.

    Keep up with your MWOD targets and get on a high skill session on your other targets.

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  • STT4.3

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the Row. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -Run 200m, include some sprints.

    Strength
    -ME strict Barbell row (Bent over no legs or Pendlay technique this time)
    Find your 1 rep max.
    -Suggested rep scheme
    -1 Breath per set
    10-10-10-10-5-5-3-3-3-1-1-1

    S&C WOD
    21-15-9
    Thrusters 42.5kg/35kg
    Burpees
    Double unders

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

    -3X NFT 5-15 reps
    Tall Clean/Walking Jerk
    Reverse Hypers/OHS
    MWOD/Box Breathing

    Intent

    To strengthen your pull ups/upper body strict form this time to keep it varied and then complete a short wod. Go hard and fast but keep good position! 

     

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  • STT4.2

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
    Press ups/Pull ups
    Hollow body (1 rock=1 rep)/GHR
    Front to wall Squat/Overhead Squat (ATG)/Clean & Jerk
    MWOD/PP & Wall ball
    -Run 200m, include some sprints.

    S&C WOD
    10:00 AMRAP
    10 Push press 42.5kg/35kg
    10 Wall balls 10/5kg 10′

    Assistance
    1 Arm pull ups x 5 x 5

    Cool Down
    -Row 200m (before assistance work)
    -3X NFT 5-15 reps
    Back to wall POSE/BOF Hops
    Kipping HSPU Drill/Reverse Hypers
    MWOD/Box Breathing

    Intent

    A Push overhead heavy workout to test your ability in this area. Then finish off with some upper body single arm pull work. Use bands as needed.

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  • STT4.1

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -Hit some warm up reps of each lift prior to the testing/working weight. In-between MWOD areas of need
    -No run/row today

    Strength
    -CrossFit Total
    Back squat 1
    Press 1
    Deadlift 1

    S&C WOD
    None today, just the strength

    Assistance

    Weighted seated box jumps x 1 x 5

    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run.

    -3X NFT 5-15 reps
    Tall Clean/Walking Jerk
    Reverse Hypers/OHS
    MWOD/Box Breathing

    Intent

    We are 5 days out from test day. To this end we need to lift some heavy volume now to get a good hormonal dose ready for test day. After the CF Total get some velocity/power training with the assistance work.

    Read this on the CF Total

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