Sunday, December 10, 2017

2017-12-11 WOD

Tomorrow is the beginning of our next cycle, The Wonder Woman Cycle!
Dates: 2017-12-11 through 2018-02-17
By Andrew Traynham

CYCLE SUMMARY [RX]
The goal of this cycle is to bring together all of the things we’ve worked on throughout the year in preparation for the CrossFit Open! Whether you plan on competing or not, you can expect a good blend of strength work, skill progressions, and highly varied CrossFit workouts with all of your favorite movements. If you DO plan on competing, I encourage you to read on for a more detailed look at what this cycle will entail, otherwise just enjoy the ride!

CYCLE SUMMARY [Comp]
I’m reminded of a quote which Coach Ben Bergeron said to athlete Cole Sager after he won a ticket to the 2016 games: “You did it. You made it back to the Games. You ready to start working hard?”
The goal of this cycle is to put the final shine and polish on a year of very hard work. Rest easy knowing that the difficult part is over, but the truly hard part has only just begun. Over the next three months you will be asked to push yourself beyond anything you’ve done so far. If you are truly serious about (and committed to) competing then this is the time of year to prove it. Approach each day as an opportunity to improve yourself and keep the final goal in your mind at all times. In order to give you the best chance of success, there are several things to remember:
1. We are entering into PEAK VOLUME. Some days may have up to 6 individual components with multiple metcons, and you will likely need to break your training into multiple sessions to see the best results. Prioritize what you do with your weaknesses in mind.
2. This is the time for PEAK INTENSITY. Don’t trudge through workouts just to get them done. Challenge yourself and push the intensity as hard as you can. If you can’t maintain intensity reduce your volume and/or focus on improving your recovery.
3. RECOVERY IS PARAMOUNT. Now more than ever you need to have your nutrition and recovery on point. You will NOT be able to maintain the volume or intensity if you don’t. It is up to you to recognize when you are fatigued and deload accordingly (ask a coach if you aren’t sure).

SPECIAL NOTE TO TFX COMPETITORS
This cycle was partially designed with TFX competitors in mind, and includes a variety of components intended to help you prepare for the competition (such as median runs, strongman work, etc.). A separate peak/taper was also built into the programming for you to follow leading up to TFX. It will be especially important for those of you competing to break your training into multiple sessions per day (metcons in particular). Training once per day will NOT prepare you for the rigors of a multi-day competition with several workouts per day which are hours apart. Use these days to learn how to maximize recovery in between sessions.
#SigmaCrossFit
#STG

Wonder Woman Cycle Week 1

Snatch:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


For Time:
...500m Row
Then,
3 rounds:
...10 Snatch (95/65#)
...15 Toes to bar
Time cap of 10 minutes. Record time.


COMPETITORS

Snatch:
...5RM
...3x5 at 85% of 5RM
Record heaviest load.


4 rounds:
...100m Sled Sprint (115/75#)
...Max Bear Hug Sandbag Carry (150/100#)
...Rest 1 minute
*Move immediately from the sled sprint to the bear hug! Record sandbag carry times.


AMRAP in 12 minutes:
...20 HSPU
...20/16 cal Row
...20 Box Jump Overs (24/20")
Record rounds/reps.


Navy Boxing Pull Up Progression:
3x3 (all strict and unbroken sets):
...Pull Up Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Chin Up Grip
If you complete the reps x sets, move to the next progression next time: 3x4, 4x4, 4x5, 5x5, 5x6, 6x6, then start with 3x3 with either strict chest-to-bar pull ups or with a weight vest.


For Time:
...500m Row
Then,
3 rounds:
...10 Snatch (95/65#)
...15 Toes to bar
Time cap of 10 minutes. Record time.


3 rounds for max reps:
...Max Effort Strict Press
...Max Effort Push Press
...Max Effort Overhead Hold
...Rest 2 minutes
Do not put the barbell down between movements! Record total reps and reps per movement in the comments.
Rd 1: 135/85#
Rd 2: 115/75#
Rd 3: 95/65#

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