Monday, Jan. 5 Workout of the Day
By Brandon Renert
Today we start our new cycle, our final prep for the CrossFit Open. This cycle takes into account our strengths and focuses on where our weaknesses lie in our metabolic systems according to the results of the previous testing week.
The breakdown of movements and conditioning over the next several weeks will be:
Monday: Snatch and back squat; conditioning will be short and focus on anaerobic capacity
Wednesday: Push jerk; conditioning will be long with interval ratios to focus on anaerobic recovery
Thursday: Overhead squat; 15-minute or longer aerobic conditioning
Friday: Cleans; conditioning will be moderate in length at 10 to 15 minutes
I hope everyone is excited to start a new cycle after the amazing results from our previous one, then kick some ass in the Open! Can’t wait to see our hard work pay off. Remember to keep posting your scores in SugarWOD.
Warm up
500m row
Strength
Snatch
Fitness: Hip power snatch doubles
Performance: Hip snatch doubles
Back Sqaut
Fitness: LBBS 3 x 5 across
Performance: 3 x 2 @ 80%
Conditioning
6 minute EMOM:
ODD – 8 wall balls + 8 burpees
EVEN – 40 double unders
Upper East Side and Columbus Circle members testing their 2K row times
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