Warm up: Strict Press + Slit Jerk *Start with empty bar work up to starting weight for Push Press Push Press: Set of 10 reps Set of 9 reps Set of 8 reps………continue to a set of 1, increase weight… Read more »
Workout of the Day -Strength- Back Squat (%’s off 3RM) 75% x 5 85% x 3 95% x 1+ *Base percentages off 3RM. Complete sets on a 90 second clock. Front Squat 56% (of 3RM Back Squat) x 10 x… Read more »
Warm up: Banded Good mornings -Barbell Front Rack stretch. (barbell on back, force elbows through) Clean: Muscle Clean 6 sets x 2 resp (Heavy) Find 3RM push press Back Squat: Using 50% of 1RM, 5 sets x 3 reps *sit… Read more »
Warm up: Banded Good mornings PVC Overhead squats Snatch: Muscle Snatch 6 sets x 2 resp (Heavy) Find 3RM snatch grip behind the neck push press Front Squat: Using 50% of 1RM, 5 sets x 3 reps *sit at the… Read more »
Warm Up: -Tall Cleans -Strict Press/Push Press/Slit Jerk -Front squats C&J: Find 1 RM Back Squat: Find 1 RM
Warm up: -Banded Good morning -PVC Overhead squats -Snatch balance Snatch: Find 1 RM Front Squat: Find 1 RM
A)Extensive C&J warm up. MUST have at least 8 heavy sets BEFORE doing the 2 sets at 90% B) Clean & Jerk: 2 sets x 1 rep @ 90% C) Front Squat: 4 sets x 1 rep @ 90% D)… Read more »
Power Snatch: 4 sets x 3 reps @ 75% Power Clean: 4 sets x 3 reps @ 75% Back Squat: 5 sets x 7 reps @ 70% Push Press: 2 sets x 5 reps @ 75%
Clean DL + Clean & Jerk: 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Front Squat: 3 sets x 5 reps @ 75% Accessory: Hanging Leg raises 3 sets x 12 reps
Snatch: Perfect reps!! 2 sets x 3 reps @ 70% 2 sets x 3 reps @ 75% Back Squat: 3 sets x 5 reps @ 75% Push Press: 5 sets x 3 reps @ 75%
Today's CrossFit WOD
Overtraining for long periods of time is bad. Short-term, planned overtraining, however, can be a massively powerful tool.
Functional overreaching is essentially short-term overtraining where you have a goal of digging yourself into a recovery ditch. You intentionally push your training past your body’s ability to recover before backing off, super-compensating, and jumping out of that recovery hole to new levels of strength and muscle. Doing so allows you to benefit from the harder training as your body gets a chance to recover.