Ha ha! Thors-Day
CrossFit Cirencester – CrossFit
General Warm Up (No Measure)
Shoulder Taps & Lat Flex
Sgt Slaughter Arms
Russian Baby Makers
Beast Mobility (No Measure)
Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single
Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean
*The halting clean deadlift is a pull variation that stops short of full extension at the top to strengthen and reinforce the position of the lifter over the bar during the pull of the clean.
Perform a clean deadlift up to the designated height (usually upper thigh or hip), keeping the shoulders over the bar, and hold this position for 2-3 seconds before returning the bar to the floor. Most commonly the pause position will be at the upper thigh or hip; in this position, the shins should be approximately vertical, the bar in light contact with the legs, and the shoulders slightly in front of the bar. The weight should be balanced slightly more toward the heels than the balls of the feet but with full foot contact on the floor.
Deadlift (10 mins to build to a heavy Triple)
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
Metcon (AMRAP – Reps)
Every two minutes, for 20 minutes:
Station 1 – Deadlift x 4 reps @ 2-4% heavier than last week
(this should be somewhere 75-85%)
Station 2 – 30 seconds of Toes to Bar
Score Total T2B
Note load used for deadlifts, and number of toes to bars achieved in each set.
400 Meter Farmer’s Walk
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Four to Six sets of:
Row 800 Meters @ your 5000m PR pace
Rest 2 minutes