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#3428 – Friday 8/9

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Friday 8/9/19

WOD Breakdown for Friday 8/9

ATHLETE GOAL – Benchmark retest or first time go round for some! Overload the movement by going heavier than workout weight pre-workout, and then hit the NCFIT Benchmark with confidence and a set strategy. Fittest will be around the 7-8 minute mark, we want everyone finishing sub 12:00.

STIMULUS – Extended warm up/strength session will be an overload session to get prepped for our workout. Not looking for a 1RM
Cluster, but just looking for athletes to build something heavier than the desired workout weight for the day. For an athlete hitting the 155# load, building to between 170-185 on the cluster is a good comparison.
Workout will be a short-moderate duration couplet of weightlifting and gymnastics. Looking for all athletes to stay close to the bar and minimize the amount of rest between reps. Burpees should be smooth and quick…with your fittest athletes really pushing their pace of the sets of burpees. Fittest athletes shooting for that 8:00 / sub 8:00 mark with everyone rounding out around the 12:00 mark


EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight


NCFIT BENCHMARK WORKOUT
“CALIFORNIA LOVE”

30 Squat Clean & Jerk* 155/105#

*Athletes must perform 5 burpees after every 5 reps of
C&J. Workout ends with 5 burpees after the 30th rep


COOL DOWN
FOR RECOVERY
5:00 Foam Rolling *Focus on quads and hips