16.01.30

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2016 CrossFit Open Crew 

“Lets say we have an ant hill in the middle of the forest. And right next to the ant hill, they’re building a ten-lane super-highway. And the question is “Would the ants be able to understand what a ten-lane super-highway is? Would the ants be able to understand the technology and the intentions of the beings building the highway next to them?”

Week 26: 16.01.30

A. (Week 4/7) Back Squat: 1×20 – Find your 20-Rep Max for the Day

Coach’s Notes: Every year for the past 3 years, in preparation for the Open, we run a 20-RM squat cycle. The 20-RM cycle is one of the most potent tools I have ever used as a coach. It trains the body and mind as much as the spirit.

Done properly, you will spend between 3:30 and 4:30 under the bar. Your mission is to choose a weight that you think you can squat for 10 reps… and then squat it 20 times. Make sure your reps are full ROM – and most importantly – and this is absolutely critical to the success of this cycle: take 3 deep breaths at the top of each squat. Warm up well, but save your strength for your 20 reps…

Please keep in mind that we will be running this particular squat cycle from now until the start of the Open (the next 7 weeks). Each week, you will add at least 5-10 lbs from the previous week. So if you start at 200#, you would (in theory) end week 7 at 235-270 lbs. This will not be easy. But it will make you better. If you don’t lose sleep, wake up in a cold sweat, and doubt your ability to complete the set of 20 the night before, you’re doing it wrong.

B. With a Running Clock:

B1. Minutes 0-5:
For Time: 800m Run

B2. Minutes 5-10:
3 Rounds for Time:
10 Deadlifts @ 275/185#
10 Bar-Facing Burpees

B3. Minutes 10-15:
For Time: 800m Run

B4. Minutes 15-20:
3 Rounds For Time:
15 Chest to Bar Pull-Ups
15 Ring Dips

B5. Minutes 20-25:
For Time: 800m Run

B6. Minutes 25-30:
3 Rounds For Time:
20 Wall-Balls @ 30/20# to 10′
20′ Unbroken Handstand Walk

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CrossFit Jääkarhu is a local community in Austin, Texas that is focused on identifying goals, coaching progress and getting results. If you are interested in learning more about our gym, visit our main website (click here). About CrossFit Jääkarhu Programs Available How to Start

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014
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