Podium Sports Conditioning

Success. Could not be more proud of the efforts of the CrossFit Vic City members across the board.

Week 9 as we lead into the Open... 4.5 weeks to go. Volume still high, lots of "breathing" and pacing work along with maintenance strength. Focal points of the week are highlighted in yellow.

HERO Saturday locked and loaded! Stay smooth on the barbell complex, you have 5 rounds of it so make it look nice!

1. 5 sets, keep movements smooth: 3 squat sn**ch, 5 power cleans, 3 jerks. 40s time limit to complete the reps, go on 3 min.

2. AMRAP 8 min: 2hspu, 2ttb, 4hspu, 4ttb, …

3. AMRAP 10
Row 20 cal, 15 HR pushups, 10 box jumps

Training Monday (all groups):

1. Thruster 2 rm, bar taken from the floor. 6 rounds E2M, build as you go to a max. If you top out, drop down and work on tech

2. Teams of 3 (or 1:2 work to rest) - AMRAP squat clean to overhead (can be thruster) in 60s @ 110/165 x 5 each person (or simply 1 min work, 2 min rest x 5 if going individually)

3. Teams of 3 (or 1:2 work to rest) - Row 150m, 10 burpees, 10 box jumps (work on rebounds) x 5 each person

TRAINING SATURDAY... Single session. Rest Sunday, Big Multi WOD Monday!

Part 1: Split Jerk (blocks or floor) - 10 x 2 E90s build as you go but not to max. Keep reps very clean and accurate

Part 2: Rotating EMOM. Switch movements every minute on the minute, same bar weight for the overhead squats and front squats:

1. Overhead squat 5 reps - first rep must be a squat sn**ch
2. Toes to bar - 10 to 20 reps
3. Front Squat 10 reps - first rep must be a squat clean
4. CTB pullups - 10 to 20 reps (OR Bar MU 6/8 reps)

5-6 rounds, weight range determined by your ability to sn**ch and control the OHS. These should NOT be maximal weights but weights that are challenging but controllable each round.

TTB and CTB reps dependent on skill - if you can link ~25-30 of both usually in a row then give the 20 a shot, otherwise scale back.