Participation in this workout is for all ages and athletic levels. Help start a new addiction for a stronger, healthier, faster life style!
Today is in honor of those struggle or who have struggled through addiction, know or known someone who has struggled through addiction or those who have lost their struggle with addiction. In other words…today is for EVERYONE!!!
Please visit http://www.redemptionwod.com/reason.html to find out more about why this WOD was created, what it is for, and how you can help and donate to the cause.
20 Minute AMRAP
14 Box Jumps (24/20) ***scaled (20/18)
21 Kettle Bell Swings (1.5/1.0) ***scaled (1/26 lbs)
SWOD: (to be completed before the main WOD)
Deadlift 5 Rep Max (add 10lbs to last workout)
ATTENTION all CrossFit Sonora athletes!!!! Just in case you were not sure of the intentions behind the last few months of strength training, the following will give you a little background in to the method behind the MADNESS!!!
CrossFit is a training program that prepares the individual for the “unknown and unknow- able.”
CrossFit Football is a training program that leverages the known. When training for a sport, the requirements are very clear. Our goal is not to improve all physical attributes of fitness equally. Our intention is to improve the most vital biomarkers for ultimate suc- cess in that sport…Posture, Stability, Power, Speed, and the ability to move through space.
This program is based a multi-year approach. This is why there are three levels on training based on your level of adaptation. We have to assume your exposure to this style of training is limited. So as far as we are concerned, your training age is zero, and thus you are an ama- teur. Don’t be offended…be excited. Ditch your ego, follow the rules and start on the amateur template.
The program is simple & repeats each week:
Mon- Squat 3×5 & Press 3×5
Tue- Deadlift 1×5 aka 5RM
Thur- Squat 3×5 & Bench Press 3×5
Fri- Power Clean 5×3
With regards to selecting the appropriate weight to start with, error on the side of too light. A weight where every rep looks perfect and you are chomping for the next workout. It’s not about where you start, but where you finish. You’re going to add weight to the bar week after week. Specifically 2.5lbs to your bench and press, 5lbs each time you Squat, and 10lbs to your deadlift.
The Squat is the foundation of this program. Google “the king of all lifts”, and 17.5 million results will come back in .24 seconds. Those 17.5 million results will reference the Squat.
We have found the Squat to be the best method of reinforcing and strengthen what is known as the “universal athletic position”. Plus it gets you really strong.
Regardless of what level you are on you need to rest adequately between sets. Give yourself a chance to successfully complete your lifts. Somewhere between 3 and 5 minutes. How- ever, if you need more time, then take it.
If you walk in and fail a set on a lift (don’t get all the reps) then don’t add weight the next time the lift comes up. If you don’t move up and fail again, then it’s time for a reset – the next time you come in to hit the lift you failed on, reset the weight to what you hit 3 weeks prior to your last successful lift and continue the progression. Like magic, you will break through the plateau. ONLY RESET THE LIFT YOU FAILED, NOT ALL LIFTS.
Do not strive for better numbers at the ex- pense of compromising posture, position and quality of movement.