Friday, September 14th

By Travis Schliesser

 

Midline Stabilization in the Squat CrossFit Journal (video)

A) 3 sets of:
Back Squat x 5 reps
rest 2 minutes 

Add 5-10 pounds to last week

B) “Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

 If the runs will take you much more than 2 minutes, scale them to 200m. The Kettlebell Swings are Rx’d as overhead/American and should be medium-heavy for you. If you can’t get the bell overhead in a good position, do Russian swings. It’s okay to break up the Pull-Ups into a few sets per round. Unless you’re a Pull-Up ninja, scale some volume if you’re doing them strict, or to Jumping Pull-Ups/Ring Rows as needed.

Jumping Pull-Ups are a great way to keep the intended metabolic stimulus in a workout such as “Helen”. A moderate amount of Kipping Pull-Ups, and Ring Rows are great for developing some strict pulling strength that can help develop into a Pull-Up.  Choose a variation you haven’t done recently.

A) 3 sets of:    
Back Squat 

2 sets of 3 @ 80%
1 set of Max Reps @ 80% (more than week 2)
rest 2 minutes between sets

Warm up, then perform two sets of 3 at 80% (of 1RM), followed by a max-rep set at the same load. Use a spotters, but aim to end the set 1-2 rep shy of failure. The goal is no failing.

B) “Helen”
3 Rounds for Time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

 

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