15 minutes to hit a heavy back squat.
Then:
3 minutes for max double-unders
Rest 1 minute
8-minute AMRAP of:
10 clean and jerks (135/95, full squat)
20 hand-release pushups
30 AbMat Situps
Rest 1 minute
3 minutes for max double-unders
Beginning today, we’ll move into a different training phase. For two months, we’ll spend more time working on weightlifting – clean and jerk, and snatch – and less on powerlifting. We’ll also be doing shorter, more intense METCON work.
Terms: weightlifting (used as one word) describes the sport of Olympic Weightlifting. Weight lifting (two words) describes the lifting of stuff. We frequently say, “Olympic lifting” or “OLY” to clearly differentiate, and that’s okay, but you should know the difference.
Why: Two months from now, CrossFit will host a worldwide “competition” called The CrossFit Open. It’s an online event – you’ll get one workout per week for five weeks, and enter your scores for each. It’s fun as hell, AND just scary enough to make you buckle down and live like an athlete for a few months beforehand. After all, with 100,000+ people entered, you’re going to beat SOMEONE…and who wants to score worse than that baggy dude from Kansas who cheats on his thrusters?
It’s also judged – by us, or by video – and Mr. Kansas will be held to task. Our Green Army competitive team will be looking for a spot at live competition, which we call CrossFit Regionals, in May. By competing beside them, you’re pushing them higher.
How does this affect a beginner? If you’re just starting out, this actually makes the workouts easier. You’ll spend more time working on skills at light weight at EVERY session, and the shorter, simpler METCON work should keep you coming back more often.
How does this affect an intermediate CrossFitter? The largest change will be mindset, and the need for active recovery. The difference between a 7-minute “Fran,” and a 3-minute “Fran,” is an order of magnitude…and mostly takes place in your brain. Your training will largely consist of pressing that voice that tells you, “Stop! Stop! Stop!” down deep into the volcano, and letting the lava rise higher. Work hard, and tighten up your diet.
How does this affect a veteran CrossFitter? You’ll spend more time on skills and work that has a high relevance for competition. Yes, at your level, this will hurt. This is the time to shuck off mommy’s warnings about not swimming within 30 minutes of eating, lace up your big-girl panties, and consider a new tattoo. The drive-thru is no longer a part of your universe; every workout counts.
There you go. Smiles all around!
