Saturday September 5th

8am hyrox
45 Minute Amrap
run together, split the stations
Run 600
2000M row
run 600
100 Wall balls+ 8 sled push
Run 600
ski 1400
Run 600
400M Farmer Carry

9am CrossFit
warm ups
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250/200m Row (build to workout pace)
10 Air Squats (smooth, rhythmic)
5 Dual Dumbbell Front Squats (light)
5 Dual Dumbbell Push Press (light)
5 Line Facing Burpees (stay low, stay smooth)
Then 1 Round:
200m Run (at goal pace)
10 Dual Dumbbell Thrusters (at working weight)

Conditioning
"The Imposter"
For Time
4 Rounds
500/450m Row
15 Dual Dumbbell Thrusters
15 Line Facing Burpees
400 Run
20 dual db deadlifts
Dumbbells: 2 x 35/25lb, 15/12kg
Goal Time Domain: 28:00 - 35:00


9am weightlifting
Because the front squat was the focus lift of this cycle that it what we are attacking first.
Do your best on the 2 lifts after, if you are not feeling it on the clean and jerk and snatch build to a heavy... PERFECT single

Part 1 — Front Squat Max
Suggested Warm-Up
5 reps at 40%
3 reps at 55%
2 reps at 70%
1 rep at 80%
1 rep at 87%
1 rep at 92%
1 rep at 97%
First PR attempt: approximately 101–103%
Second PR attempt if successful: approximately 103–106%

Rest 3–5 minutes between heavier attempts.

Points of Performance
Use the same rack position practiced all cycle
Take a strong breath and brace before descending
Stay controlled on the way down
Maintain tension in the bottom
Drive the elbows up immediately
Keep the hips from shooting backward
Continue driving even when the bar slows
Finish the lift completely before reracking
Attempt Strategy

The first PR should be a realistic number the athlete expects to make.

Do not make a large emotional jump and miss a weight that could have been achieved with better planning.

Secure the PR first. Then take a bigger attempt.

Part 2 — Snatch Max
Suggested Warm-Up
3 reps at 50%
2 reps at 60%
2 reps at 70%
1 rep at 78%
1 rep at 85%
1 rep at 90%
1 rep at 95%
First PR attempt
Second PR attempt if successful
Points of Performance
Keep the warm-up jumps efficient
Avoid taking unnecessary repetitions
Use the same setup every time
Stay patient from the floor
Finish vertically
Commit fully under the bar
Do not hesitate because the bar is a PR
Save energy by making good attempts
What We Are Looking For

Athletes should make smart jumps and avoid spending the entire session near their maximum.

A technically improved lift at the same weight is still progress, but athletes who are moving well should be encouraged to take a reasonable PR attempt.

Part 3 — Clean & Jerk Max
Suggested Warm-Up
2 reps at 50%
2 reps at 60%
1 rep at 70%
1 rep at 80%
1 rep at 87%
1 rep at 92%
1 rep at 97%
First PR attempt
Second PR attempt if successful
Points of Performance
Clean
Stay controlled from the floor
Keep driving with the legs
Meet the bar in the receiving position
Maintain the front rack
Stand completely before preparing to jerk
Jerk
Take the time needed to breathe and reset
Dip straight down
Drive through the bar
Move the feet aggressively
Lock out with confidence
Remain balanced before recovering
What We Are Looking For

The clean and jerk is often lost because athletes rush after a difficult clean.

A hard clean does not require an immediate jerk. Stand, breathe, reorganize, and then attack the jerk.

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