Unilateral Strength Cycle (6 Weeks) – Coach Eli
We’re going to do something a little different from our typical strength work over the next 6 weeks. In Crossfit, we spend a lot of time going fast. We cycle through movements like thrusters and deadlifts as fast as possible because, well, that’s the point. However, speed can cover up weaknesses and imbalances. Momentum can carry you through that point in your squat where you really don’t have much control and can mask the fact that your right arm does a lot more work than the left in a push press. So, we’re going to focus on the foundations of such dynamic movements in an effort to make them more efficient. More efficient movement is stronger, faster and safer.
Generally speaking, over the next 6 weeks we will start with movements that require a little less balance and stability and move toward those with higher such demands. We will also start moving pretty slowly and pick up speed as we go. Adherence to the prescribed tempo is absolutely critical and should be the primary determinant of the weight used. You’ll notice there are no weight recommendations. Simply put, be challenged by the tempo, not the weight, and choose the latter accordingly.
The primary takeaway should be that we want you guys to feel every inch of the movements we’ll be performing. Learning to control the entire range of motion of a given movement will make you stronger, faster and less prone to injury. I hope that you’ll be surprised with what you learn about your own movement, and how much focusing on these foundations can impact your overall strength and performance. Each session is meant to build upon the last, so if you miss one, do yourself a favor and make it up.
E90sO90s (Alt): 5 Dumbbell Bench Press (4121), 10 3pt Single-Arm DB Row (3112) (5 per arm)
3 (Recovery)/4 (Everybody Else) Rounds:
45s ON / 15s OFF
Ball Slams (30/25#)
The last two days have been rough! If you need a recovery day, please do 3 Rounds at a 60-70% pace. Your goal is to move with intent and be critical of your own form. Don’t worry about how many repetitions you get. If you feel great, do 4 Rounds at a faster pace. You are not allowed to do 4 Rounds if you have been here Monday-Wednesday this week.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Reactive Neuromuscular Training (RNT) Split Squat w/DBs Loaded at Sides, 4x8 (per leg), Tempo: 4121
“McGhee” (CrossFit.com 100415)
5x Deadlift (275/185#)
13x Push Ups
9x Box Jumps (24″)
Staggered-stance Barbell Deadlift, 4x8 (per leg), Tempo: 4121
100x Burpee Pull Ups
EMOM: 1x Wall Climb
2x Rope Climbs
3x Squat Cleans (205/135#)
40s Ring Plank Hold
Teams of 2 (Relay Style):
21 – 15 – 9x
Max Effort: GHD Sit Ups
2 Minutes Rest
15 – 12 – 9x
KB Swings (70/55#)
Burpee Box Jumps (24/20″)
Max Effort: Goblet Squats (70/55#)
2 Minutes Rest
12 – 9 – 6x
Ski Erg (Calories)
Max Effort: Ball Slams (40/30#)
Teammate #1 will complete a set (Example: 21x Deadlifts) and then Teammate #2 Completes the same set (21x Deadlifts). Then, Teammate #1 completes the next set (Example: 200M Run), and Teammate #2 follows. Teams have 7 minutes to complete each section. Any remaining time is used to get max effort repetitions at the noted movement. Only one Teammate works at a time. 2 minutes will be given as rest/transition to the next section. The score is the total number of reps at the max effort movements.
WOD is inspired by CrossFit Maherit Rio (Hung’s gym in Madrid).
High Hang Clean + Hang Clean@Above Knee + Hang Clean@Below Knee 5x(1+1+1) EOMOM
40x Wallball (20#/10FT/14#-9FT)
30x Power Cleans (135/95#)
20x Ring Muscle Ups
High Hang Snatch + Hang Snatch@Above Knee + Hang Snatch@Below Knee 5x(1+1+1) EOMOM
5x Power Cleans (155/105#)
10x Front Rack Reverse Lunges (Alternating) (155/105#)
15x Bar-Facing Burpees
WOD from HyperFit (171231)