Competitors Meet This Weekend : All Welcome

Competitors Meet This Weekend : All Welcome

Our first Comp Team meeting and training will be tomorrow (Saturday) in Woburn @ 11am sharp. Brief talk, not so brief training. Try and make the best effort possible to attend because we need to buy T shirts!

I know 11 isn’t ideal but it’s just another thing that goes into the sacrifice/commitment bin for the next 3-5 months for this if you are serious. Trust me, these sessions are fun as hell and you will get better in just one of these due to the people around you and the level expected from me and the programming. That’s not to say it’s Rx+ only. Not at all. Keep reading please.

Make no mistake, the goal of Operation Lando is to have a competitive Open season for our community with the long reach goal being qualify a team for Regionals. So these sessions as the only time in the week we can get a group together the focus will be that level. But as always scaling will be allowed and expected, just be confident in your abilities and come with the intention of getting better for YOU like any other day. If you can do that you are fine. Where people get in trouble with this kind of thing is suddenly someone who scales squat snatches (example) to 95-115# (male) most WODs is self consciously intimidated to just go for the 145 weight on a WOD and can’t get through 1 rep. What do you think is more confidence negative…that or scaling openly? It’s the “that” answer. If you want to be a competitor and are close to Rxing most workouts you are welcome and WILL get better.

 

SATURDAY

CrossFit

Strength : Hang Squat Clean
5-5-5-5

WOD : 10m AMRAP
10 Toes to Bar
10 Push-ups
10 Thrusters 95/65
Run 200m

 

Sweat

1. 3 Rounds
Row 500m
Run 400m
rest 2:00

immediately after last 2:00 rest perform 40 Burpees AFAP

Cap @ 25:00

rest until 30:00 then

21-15-9
Barbell Roll Outs
Wall Ball
Double Unders (x3) / Singles Unders (x5)
Clapping Push-ups
KB Thruster 53/35

 

The Program : Operation Lando @ Woburn @ 11:00am. We WILL spread out group training and Open performances between gyms, don’t worry!!!

 

  • Work below is similar to what we will do in group training

 

1. Clean and Jerk Work

7m Warmup : 1 Squat Clean (hang) + 1 Squat Clean (floor) + 2 Jerk (any)

then E2M for 5 Sets
– 5 Hang Squat Clean + 1 Jerk (any)

2. High Bar Back Squat
Fast 3×5, then EMOM 6m, 1 rep @ 105% 5 with 3s pause

3. 7 Minutes for AMRAP
3 Rounds
10 Toes to Bar
10 Thrusters 95/65
then AMRAP
7 Handstand Push-ups
3 Squat Clean 185/135

  • Score is total reps of HSPU + Squat Clean after 7 minutes

4. Get personal skill work/warmup done at some point either start, between something, or at end (now)

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