April 17th, 2018 - Crossfitcove

April 17th, 2018

Hey athletes!  We have a bit of it all tomorrow- strength, jumping, and some bike work.  You should be ending heavier on the deadlifts each week.  If not, something might be up with your technique.  The Squat Jumps are a great tool to help develop our force production by driving our legs against the ground but also our force attenuation, or our ability to reduce force (in this case our bodyweight).  Finally, finish off with some bike sprints.  These should be short, all-out bike sprints with a 4:1 rest ratio.  This means if it took you 20 seconds for the sprint, you rest for 1:20 before going again.

 

STRENGTH

 

3-3-3-3-3-3 Deadlifts (w/ 3 second eccentric each rep)

*increase weight each set

 

JUMPING

 

5 x 5 Squat Jumps

*don’t skip these, jump as HIGH as you can, focus on landing in the same spot

 

BIKE SPRINTS

 

5 x 10/8 Cals, rest 4:1

Leave a reply

Your email address will not be published. Required fields are marked *