Try Less Harder

claret

One of the things I love about working with CrossFitters, is their willingness to do more, listen better, analyse their performance further, and try harder.

But sometimes that can backfire.

I often see a lot of what we call paralysis by analysis - where the whole concept training and nutrition is completely overthought/overdone, bringing any sort of progress to a grinding halt.

Until you are turning up to the gym consistently, working on mobility daily,  practising weaknesses as often as possible, eating real food at every meal, and getting 8 hours of sleep a night, don't worry about intermittent fasting, home gym set ups, post workout branch chain amino drinks, specialty classes or Olympic lifting shoes.
Try less harder...
Speaking of trying less harder, this week is a bit of a deload week!  Backing off the squatting, a little lighter in general, lower reps, more rest, less volume.
TRY to resist the urge to do more, you overachieving, alpha CrossFitters, you.... :) It will all pay off next week, when we test a few lifts.
FITNESS
Hang Power Clean + Front Squat
EM x 10KB Complex - Alternating Arms
6 KB Hang Power Clean
6 KB Pushpress
6 KB Walking Lunge
Rest 1min
6 rounds
Ring Pushup/Pushup
3 x 10-12
Single Arm DB Row
3 x 10-1210 DB Snatch
10 Burpee Lateral Jumps
Rest 1min
5rounds

Finisher
100m Farmers Walk
2-3 rounds

Thruster
3 x 6, building7 DB Hang Power Cleans
7 DB Front Squats
50m Waiters Walk
AMRAP in 7mins

Finisher
8 KB Rack Windmills e/side
12 Kayaks
16 Hollow Rocks
2 rounds

Dead
3 x5, building
Ring Rows
3 x 10-12200m Run
15 Slamball-Clean-Wallball
10 Pushups
Rest 2mins
3 rounds
Single Arm KB Pushpress 3 x 8-12
Split Squat
3 x 810 Burpees
15 Russian Swings
20 Situps
15 DB Push Press
10 Goblet Squats
AMRAP 10mins

Finisher
2 x 100m Sled Drag

5 Manmakers
10 Step down Box Jumps
AMRAP in 6mins
Rest 5 minutes, then…10 Goblet Squat
15 Slamballs
AMRAP in 6mins

Rest 5 minutes, then…

10 SDHP (KB)
15 Situps
20 Lateral Plate Jumps
AMRAP in 6mins

PERFORMANCE

Clean
1.1 EM x 10, start light, increase weight E2M15 Power Cleans 80/50
20 Power Snatches 50/35
25 Thrusters @ 40/25
Ring Pushups
3 x 10-12
Single Arm DB Row
3 x 10-127 Push Presses, 60/40kg
7 Chest to Bar
Rest 1min
5 rounds

Finisher
100m Farmers Walk
2-3 rounds, NFT

Thruster
3 x 3, heavy7 Front Squat 60/40kg
7 Burpee Box Jumps 60/50cm
AMRAP in 7mins
Deadlift
10 x 2 @ 60% of 1RM E90s10 DB Snatch 20/12.5kg
50m Waiters Walk
200m Run
Rest 2mins
3 rounds
Single Arm KB Pushpress 3 x 8-12
Split Squat
3 x 850 KB Swings 24/16kg
25 Push Press 45/30kg
12 Deadhang Pullups
Rest 3mins
2 rounds
5 Power Snatch 50/35kg
10 C2B Pull-Ups
15 Box Jumps
AMRAP in 6mins
Rest 5 minutes, then…10 Overhead Squat 40/25kg
15 TTB
AMRAP in 6mins

Rest 5 minutes, then…

10 Deadlifts 60/40kg
15 Wall Ball 9/6kg
30 Double Unders
AMRAP in 6mins

 

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