The Cell

Strength

Deadlift

3-3-3 reps

Sets ascending (75% 3RM, 85% 3RM, PB set)

Then

1 x 20 reps

Use a load that is approximately 65-75% 3RM

Re-grip on each rep. No touch and go reps.

WOD

For time:

Push-Up, 50 reps

Row 1000m

Push-Up, 30 reps

Row 1000m

Push-Up, 20 reps

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The Cell – CrossFit Games Regional Qualifiers Fundraiser is on this Friday night from 5.30pm at The Cell. We’ve got a big Auction with some fantastic items up for grabs, a Tabata Squats for Cash event, a door prize courtesy of the Swan Brewery, free drinks and nibblies. Get on down for a great night!

Strength

Deadlift

3 x 3

Sets ascending

Then

1 x 20 reps

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WOD

As many rounds as possible in 12 minutes of:

Sprint, 200m

Muscle Up, 7 reps

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At The Cell, we follow a Strength Bias program. Here are some important points on the CrossFit Strength Bias taken from the original inspiration for our strength bias programming“Strong Medicine” by Jeff Martin and Darrell E. “Bingo” White. CrossFit Journal February 2009

1. Form: This program is not about posting PRs; It’s about posting correct PRs. On sets of three and five, form should be good (not perfect, but good). Taking the time to build a correct foundation is not only appropriate, but necessary. It will pay dividends in the long run. A structurally sound movement is necessary for safe, effective, and efficient weightlifting. A movement that is structurally unsound will break down at heavier loads, possibly causing injury.

2. Soreness and Recovery: You should be sore. Very sore. You are causing your body to adapt after every workout. That’s tough and a lot will depend on the met-cons you choose, how you pick your sets, and the rest you get.

3. Have common sense. If your back or arms are too sore, scale it or skip it. If you can’t get into a good start position for a lift even after a good warm up, skip the lift that week. Listen to your body.

4. We are seeking long-term gains in strength without losing our other fitness competencies. In order to do this we should be seeing small incremental linear gains over long periods of time. Don’t be greedy. See the big picture and seek the long-term horizon.

Strength

Deadlift

1 x 3 reps

Work up to your 3 rep max

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WOD

“Tabata Intervals”

Perform 20 seconds of work followed by 10 seconds of rest of the following movements, for 8 rounds each; allow 2 minutes rest between movements.

10kg Wall Ball

Burpee

24kg Kettlebell American Swing

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Strength

Deadlift

3-3-3-3-3 reps

Use ascending sets

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WOD

5 rounds for time of:

24kg Kettlebell Clean & Jerk, 20 reps

Double Under, 20 reps

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The Three Disciplines Required of Every Combat & Tactical Athlete from Progressive Force Concepts

Strength

Power Clean

3-3-3 reps

Use ascending sets

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WOD

5 rounds for time of:

140kg Deadlift, 7 reps

Knees to Elbows, 21 reps 2

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Some Aspects About Restoration of Work Capacity By L.S. Homenkova

What do you do to recover from your training sessions? Read the above article and discuss via comments.

Strength

Deadlift

1 x 3 reps

Aim for a 3RM PB

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WOD

5 rounds for time of:

10kg Medicine Ball Clean, 10 reps

Ring Dip, 10 reps

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Strength

Deadlift

90% 3RM x 3 x 3

Then

90%5RM x 15 x 1

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A word on rep/set prescriptions.

Double Unders, 20 reps

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