Week 6: #shirtsareajailcell
Here’s the breakdown:
Monday – Working the kip. Spine needs to be bendy and shoulders open. Prep for it. Second you’ll be using the barbell to condition – respect your forearms, hammies and low back by mobilizing (and for goodness sake keep your middle tiiiiight!).
Tuesday – Good, honest Mental Toughness Day. Show your “Grit.” Reasons to stop on this one are things like you’re mind going, “This is hard, I should stop.” You do crossfit, you can handle it.
Wednesday – 20 Front Squats. For many this is starting to become very upper body. Work upper body mobs and stabilization while warming up – make this a habit and you’ll juicy dividends. Also, you’ll be carrying the Sand Bags a long way if you’re upper body and midline are not “alert,” you’ll do too much work.
Thursday – Bench after DU’s. Don’t let your ego get ahead of you. Knocking out 3-5 reps ain’t what we are asking for. Use a weight that you can stick 7 or more times. Pay attention to finer details of the gymnastic part of this workout.
Friday – Competition day. It’s a good one. Bring your A Game, and show us that you remember Pistols from last quarter and knock some modestly heavy power cleans out the box.
A) Kipping pull-up skill practice
B) Variation on “Cosgrove’s Evil 8”
3 Rounds for quality and speed:
5 Romanian deadlifts
5 Bentover rows
5 Power cleans
5 Front squats
5 Push presses
5 Back squats
5 Good mornings
**Hold onto bar during each round**
**Rest 90sec between each round**
C) 2 Rounds for quality reps on the 6:00
:45 T&G DL (≤45%)
And Coming Tuesday
10 Rounds For Time (RFT):