In a similar way we provided you with a lot of clean skill work in Phase II ahead of the 1RM Clean you found earlier this week, we are now turning our attention to the snatch for our skill focus in Phase III. We’ll work from top down, that is from the power position down. Each session will have a mandated warm up that is one position above your “working sets”. These sessions should be treated as opportunities to really refine your positions as the weight starts to build, setting you up for a PR in Phase IV. Check out Drew and Hunter in the newest tip video as they refresh you all on what a sound power position and hang position look like.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 2 Day 6

1. Misfit WOD – For Reps
3 Rounds
AMRAP :30
Max Rep Shoulder to OH 135/95lbs
AMRAP :30
Max Rep Bar Facing Burpees
AMRAP :30
Max Rep Shoulder to OH 135/95lbs
AMRAP :30
Max Rep Bar Facing Burpees
Rest 1:30
This is a continuous 2:00 round with a 1:30 rest after each.

1h. Misfit WOD – For Reps
3 Rounds
AMRAP :30
Max Rep Shoulder to OH 135/95lbs
AMRAP :30
Max Rep Bar Facing Burpees
AMRAP :30
Max Rep Shoulder to OH 135/95lbs
AMRAP :30
Max Rep Bar Facing Burpees
Rest 1:30
This is a continuous 2:00 round with a 1:30 rest after each.
See Hatchet Program for target score and preferred scaling options

The post MFT #1958 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

This week on the Unprepared Podcast we interview Misfit OG and Games Athlete Travis Williams about his experience back out on the floor as an individual at Wodapalooza, his new team, and his plans for the rest of the year. Check it out HERE now!

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 2 Day 7

1. Warm Up – For Completion
50m Breaststroke
Rest 1:00
50m Freestyle
Rest 1:00
50m Breaststroke
Rest 1:00
50m Freestyle

2. Swimming – For Completion
7 Rounds
Max Distance Freestyle Swim in 3 Minutes
Rest 2 Minutes
Be more concerned with remaining smooth in your cadence than the max distance part. If you knock out a few rounds that feel a little too much, pick up the pacing slightly.

The post MFT #1959 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Whether you’re new to Misfit Athletics or are a Misfit OG, we are constantly changing and adapting to meet and stay ahead of the sport of fitness. Beginning in November of 2019, we made some pretty significant changes to the program in an effort to fulfill our core mission, which is to provide the most well-rounded CrossFit program on the planet for elite and aspiring competitive CrossFit athletes.

Logging onto the site or the app for the first time can seem overwhelming, so understanding exactly how to choose the right program for you and how to follow it to maximize your results is critical.

We’ve updated our Getting Started page to do just that – take you from a first time user to understanding exactly how to use Misfit Athletics to create the fittest version of yourself possible. If you’re new to the program, reading this page is a must. Even if you’re an OG, we strongly recommend you also read through this information as both a refresher, and possibly a way to re-frame your training going forward.

Check out the Getting Started page now.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 3 Day 1

1. Misfit WOD – For Time
10-15-20
Deadlift 165/110lbs
Front Rack Lunge Steps 165/110lbs
Rest 2:00
20-15-10
Deadlift 165/110lbs
Front Rack Lunge Steps 165/110lbs

1h. Misfit WOD – For Time
10-15-20
Deadlift 135/95lbs
Front Rack Lunge Steps 135/95lbs
Rest 2:00
20-15-10
Deadlift 135/95lbs
Front Rack Lunge Steps 135/95lbs
See Hatchet Program for target score and preferred scaling options

The post MFT #1960 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Sometimes looking at the lift, the sets, reps, and the description doesn’t always get translate to everyone as to what we’re looking for in a lifting session. Don’t worry though, it’s not you – it’s us. Drew coaches Hunter and Sherb through today’s Push Jerk work with notes and feedback as to exactly what we’re looking for throughout the phase in this high-to-low rep scheme push jerk work. Check it out before tackling today’s lift!

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 3 Day 2

1. Misfit WOD – For Reps
“Bean-O”
AMRAP 14 Minutes
12 Lateral Bar Burpees
6 Power Clean 225/155lbs
12 Deficit HSPU 4/2

1h. Misfit WOD – For Reps
“Bean-O”
AMRAP 14 Minutes
12 Lateral Bar Burpees
6 Power Clean 185/125lbs
12 HSPU
See Hatchet Program for target score and preferred scaling options

The post MF #1961 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In case you missed this week’s Unprepared Podcast, we interview Misfit OG and Games Athlete Travis Williams about his experience back out on the floor as an individual at Wodapalooza, his new team, and his plans for the rest of the year. Check it out now!

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 3 Day 3

1. Misfit WOD – For Reps
“Wobbly Wheel”
In a 20/14lbs Vest:
AMRAP 7 Minutes
30/20 Calorie AAB
60 Air Squats
30 Chest to Bar Pull Ups

1h. Misfit WOD – For Reps
“Wobbly Wheel”
AMRAP 7 Minutes
30/20 Calorie AAB
60 Air Squats
30 Chest to Bar Pull Ups
See Hatchet Program for target score and preferred scaling options

The post MFT #1962 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Whether your goal is qualifying for the Games or just getting as close to your physical potential as possible, we ask a lot of you. We tell you to train, recover, eat, and sleep a certain way and most of you follow this advice to a T. Despite following the information we provide, many of you still struggle to see the progress you’re hoping to make, so today we’re taking it back to some old school Misfit mentality by addressing the invisible boogeyman that follows you into the gym every day: The Ego Monster.

Get your week of training started off right by killing your own ego monster. Read how HERE.

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 3 Day 4

1. Warm Up – For Completion
:60 Bike (Easy)
Mobilize Ankles
:60 Bike (Moderate)
Mobilize Hips
:60 Bike (Hard)
Mobilize Glutes/Low Back
:60 Bike (Moderate)
Mobilize T-Spine
:60 Row (Easy)
Mobilize Shoulders

2. Fasted Cardio – For Completion
Fasted Mixed Machine
9 Minute Ski
9 Minute Row
9 Minute C2 Bike
Goal is to keep the same paces, despite the increase in overall volume.
With 2 phases of fasted cardio on a single machine under your belt, you should have an idea of where to start with your paces in this phase’s mixed machine version.
Your pace isn’t as slow as a recovery pace, but also isn’t as fast as a metcon pace. Record your split times so that next week when we add time, you can shoot for the same pace but for longer.
For more info on Fasted Cardio and Aerobic work in general, be sure to listen to The Misfit Project Episode 40 – Why Fasted Cardio?

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3
A “FAF” set means “Fast as F&*#”, meaning get your work done as fast as possible.

3a . Legless Rope Climbs
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 10 reps

3b. Strict Pull Ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.

3c. Strict Muscle Ups
EMOM 10 Minutes
1-3 Reps

The post MFT #1963 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Alright Age Group athletes, it’s time! The AGOQ Events have been released and we’re taking on all 6 just like the Open announcements to make sure you all have some tips going into each workout. Check out Event 1 and 2 now live on our YouTube Channel, and be on the looking for the remaining events as we tackle them.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 3 Day 5

1. Misfit WOD – For Time
Every 10 Minutes for 30 Minutes
1200m Run (1000m on AAR)

1h. Misfit WOD – For Time
4 Rounds
10 Calorie Row
15 Double DB Snatch 50/35s
20 Box Jump Overs 24/20″
See Hatchet Program for target score and preferred scaling options

The post MFT #1964 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Alright Age Group athletes, it’s time! The AGOQ Events have been released and we’re taking on all 6 just like the Open announcements to make sure you all have some tips going into each workout. Events 1,2, 4 and 6 are now live on our YouTube Channel and Facebook, and event 3 will be posted prior to Sunday. If you are not participating in the AGOQ, scroll down for today’s regularly scheduled training.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 3 Day 6

1. Misfit WOD – For Reps
AMRAP 3:00 x 4
10 Power Snatch 95/65lbs
20 Wallballs 20/14lbs
Rest 2:00
Continue where you left off each AMRAP.

1h. Misfit WOD – For Reps
AMRAP 3:00 x 4
10 Power Snatch 95/65lbs
20 Wallballs 20/14lbs
Rest 2:00
Continue where you left off each AMRAP.
See Hatchet Program for target score and preferred scaling options

The post MFT #1965 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Alright Age Group athletes, it’s time! The AGOQ Events have been released and we’re taking on all 6 just like the Open announcements to make sure you all have some tips going into each workout. All Events are now live on our YouTube Channel and Facebook for your viewing and strategizing pleasure. Enjoy!

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 3 Day 7

1. Warm Up – For Completion
50m Breaststroke
Rest 1:00
50m Freestyle
Rest 1:00
50m Breaststroke
Rest 1:00
50m Freestyle

2. Swimming – For Completion
2 Rounds
Max Distance Freestyle Swim in 11 Minutes
Rest 4 Minutes
Be more concerned with remaining smooth in your cadence than the max distance part. The first round should be spent solely on getting your breathing down. Adjust intensity for round 2 based on how round 1 felt.

The post MFT #1966 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Misfits –
In response to the current health situation around the world, we wanted to fill you in on our plan for the immediate future. First off, it’s important to remember that simply being part of this incredible Misfit community has slowly but surely given you an incredible physical and mental resiliency that most people cannot match. Simply putting yourself through challenging workouts, knowing how to eat, sleep, train, recover, and value the importance of personal relationships makes you exceptionally prepared to handle anything life throws your way. At the end of the day, that’s truly why we do what we do – to be prepared for anything, planned or not.
Recognizing that many of you may be in a situation with limited or no gym access, we will be providing some minimal/no-equipment training options that will still have the Misfit Athletics spice-factor you’re accustomed to. What’s perhaps more important than the workouts themselves is harnessing the all-powerful Misfit community to your full advantage. Tag us on Instagram. Tag us on Facebook. Get in the app and post your scores to the comments and/or leaderboard. If you’re a Complete member, blast the hell out of that group with ridiculous videos of you handstand walking across your front yard or snatching in a basement with ceilings that are too low to stand all the way up in.
Not only are we not giving you an excuse to ease off the gas, we’re challenging you to take your commitment to this community further than you ever have before by taking what most are viewing as something negative and scary, and turning it into another opportunity to run straight through the brick wall we’ve seen so many of you destroy before.
Thank you for being a part of and believing in this community. We guarantee that there is literally not a better, more robust group of humans on the planet who are prepared for whatever comes our way, and we couldn’t be prouder of each and every one of you. Now get back to work.
-The Misfits

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 4 Day 1

1. Misfit WOD – For Reps
AMRAP 2 Minutes x 4
15 V-Ups*
20 Burpee Box Jump Overs 24/20″
Rest 2:00
Continue where you left off each new AMRAP
*Alternative Sub – 15 Toes to Bar

1h. Misfit WOD – For Time
6 Rounds
2/1.6K AAB
Rest 2:00
*Substitute any of the following for each round:
Run 500m
Ski 500m
Row 500m
C2 Bike 1k
See Hatchet Program for target score and preferred scaling options

The post MFT #1967 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Misfits –
In response to the current health situation around the world, we wanted to fill you in on our plan for the immediate future. First off, it’s important to remember that simply being part of this incredible Misfit community has slowly but surely given you an incredible physical and mental resiliency that most people cannot match. Simply putting yourself through challenging workouts, knowing how to eat, sleep, train, recover, and value the importance of personal relationships makes you exceptionally prepared to handle anything life throws your way. At the end of the day, that’s truly why we do what we do – to be prepared for anything, planned or not.
Recognizing that many of you may be in a situation with limited or no gym access, we will be providing some minimal/no-equipment training options that will still have the Misfit Athletics spice-factor you’re accustomed to. What’s perhaps more important than the workouts themselves is harnessing the all-powerful Misfit community to your full advantage. Tag us on Instagram. Tag us on Facebook. Get in the app and post your scores to the comments and/or leaderboard. If you’re a Complete member, blast the hell out of that group with ridiculous videos of you handstand walking across your front yard or snatching in a basement with ceilings that are too low to stand all the way up in.
Not only are we not giving you an excuse to ease off the gas, we’re challenging you to take your commitment to this community further than you ever have before by taking what most are viewing as something negative and scary, and turning it into another opportunity to run straight through the brick wall we’ve seen so many of you destroy before.
Thank you for being a part of and believing in this community. We guarantee that there is literally not a better, more robust group of humans on the planet who are prepared for whatever comes our way, and we couldn’t be prouder of each and every one of you. Now get back to work.
-The Misfits

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 4 Day 2

1. Misfit WOD – For Reps
AMRAP 8 Minutes
50m* Front Rack Barbell Carry
You must stop and drop the bar every 50m before continuing. One rep = one 50m trip (you can go 50m straight, or 25m x 2).
*Increase distance or slow cadence if you do not have access to much weight. Still adhere to mandatory intervals to make sure you have to continue to clean the weight back up.

2. Misfit WOD – For Time
Choose any of the following options:
3 Rounds
Run 800m Slow
Run 800m Moderate
Run 800m Hard
No Rest
OR
9K Ski
0 – 1K @ 30 – 33spm
1 – 2K @ 34 – 37spm
2 – 3K @ 38-40 spm
3 – 4K @ 30 – 33spm
4 – 5K @ 34 – 37spm
5 – 6K @ 38 – 40spm
6 – 7K @ 30 – 33spm
7 – 8K @ 34 – 37spm
8 – 9K @ 38 – 40spm
OR
18K C2 Bike
0 – 2K @ 75-80 rpm
2 – 4K @ 80-85 rpm
4 – 6K @ 85-90 rpm
6 – 8K @ 75-80 rpm
8 – 10K @ 80-85 rpm
10 – 12K @ 85-90 rpm
12 – 14K @ 75-80 rpm
14 – 16K @ 80-85 rpm
16 – 18K @ 85-90 rpm

The post MFT #1968 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

After joining her team on the podium at the 2019 Crossfit Games, Jessica Griffith decided that she wanted to make a push for individual qualification in 2020. The Open did not pan out for qualification so now Jess, like many other athletes turns to Crossfit Sanctional competitions to get her ticket to Madison. Here is part 1 of ‘Spirit of Excellence’ Jessica Griffith’s Sanctional Journey.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 4 Day 3

1. Misfit WOD – For Reps
AMRAP 9 Minutes
200m Run
30′ UB Handstand Walk
Rest 3:00
AMRAP 6 Minutes
200m Run
30′ UB Handstand Walk
Rest 3:00
AMRAP 3 Minutes
200m Run
30′ UB Handstand Walk
*Scale 15 Shoulder Taps for each HS Walk if safe surface or space is unavailable.

2. Misfit WOD – For Time
16-14-12-10-8*
Box Jump All the Way Overs 24/20″
*Each round begins with a 10 Burpees to a 16″ Target
Rest 3:00 after each round
See Hatchet Program for target score and preferred scaling options

The post MFT #1969 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

The COVID-19 virus, by this point, has affected you in some way. Whether that means working from home, avoiding the grocery store at peak hours, or scouring the earth for the last roll of TP, things are just different. On today’s episode of Unprepared Drew, Ted, Hunter, and Sherb skip the “here’s why you should practice social distancing” topic and, instead, talk about actionable steps to stay training during this unfamiliar time. Today’s topics include: how to modify your training at home with minimal equipment, which pieces of equipment you should purchase on a limited budget, and finally, how to leverage social media to your advantage as a tool while practicing “social distancing.” Listen HERE now.

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 4 Day 4

1. Warm Up – For Completion
:60 Bike (Easy)
Mobilize Ankles
:60 Bike (Moderate)
Mobilize Hips
:60 Bike (Hard)
Mobilize Glutes/Low Back
:60 Bike (Moderate)
Mobilize T-Spine
:60 Row (Easy)
Mobilize Shoulders

2. Fasted Cardio – For Completion
10 Minute Ski
10 Minute Row
10 Minute C2 Bike
Goal is to keep the same paces, despite the increase in overall volume.
With 2 phases of fasted cardio on a single machine under your belt, you should have an idea of where to start with your paces in this phase’s mixed machine version.
Your pace isn’t as slow as a recovery pace, but also isn’t as fast as a metcon pace. Record your split times so that next week when we add time, you can shoot for the same pace but for longer.
For more info on Fasted Cardio and Aerobic work in general, be sure to listen to The Misfit Project Episode 40 – Why Fasted Cardio?

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3
A “FAF” set means “Fast as F&*#”, meaning get your work done as fast as possible.

3a. Strict HSPU
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 45 reps

3b. Push-ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 90 reps

3c. Strict Ring Dips
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 45 reps

The post MFT #1970 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

ICYMI, Jess Griffith decided to make a push for individual qualification for the 2020 Games. Take a look at her journey so far, in Part 1 of ‘Spirit of Excellence’ Jessica Griffith’s Sanctional Journey.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 4 Day 5

1. Misfit WOD – For Time
10 Rounds
10 Burpees
10 V-Ups*
10 Object Overhead Squats**
*If no bar for TTB
**Anything you can find to hold overhead. If your implement is lite, double the reps

2. Misfit WOD – For Time
10 Rounds
:20 Work
1:40 Rest
Max Distance Row, Damper @ 7/6 or higher
Score is total meters
*Substitute any of the following for each round:
Vested Run
Ski/C2 Bike at the same damper
Assault Bike (If you dare)

The post MFT #1971 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Tall box jumps are popping up more and more frequently in competition, so you’re going to see more and more of them in the program. Tall box jumps require a nice combination of power, athleticism, and sometimes a little patience to accomplish. Check out our latest tip video on tall box jumps to make sure you keep doing what you’re doing what you’re supposed to be doing it a metcon: moving.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 4 Day 5

1. Misfit WOD – For Reps
AMRAP 5 Minutes x 3 – Climb the Ladder
2 HSPU
2 Box Jump Overs* 42/36″
4-4, 6-6, 8-8, etc.
Rest 3:00
Restart at 2/2 each AMRAP
*Find something to jump on or over. If it is much lower than prescribed start at 3 reps and go up by 3’s each round.

2. Misfit WOD – For Time
7 Rounds
3:00 Easy Run
2:30 Moderate Run
0:30 Hard AF Run
*Get outside!

The post MFT #1972 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

The COVID-19 virus, by this point, has affected you in some way. Whether that means working from home, avoiding the grocery store at peak hours, or scouring the earth for the last roll of TP, things are just different. On today’s episode of Unprepared Drew, Ted, Hunter, and Sherb skip the “here’s why you should practice social distancing” topic and, instead, talk about actionable steps to stay training during this unfamiliar time. Today’s topics include: how to modify your training at home with minimal equipment, which pieces of equipment you should purchase on a limited budget, and finally, how to leverage social media to your advantage as a tool while practicing “social distancing.” Listen HERE now.

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 4 Day 7

1. Warm Up – For Completion
50m Breaststroke
Rest 1:00
50m Freestyle
Rest 1:00
50m Breaststroke
Rest 1:00
50m Freestyle

2. Swimming – For Completion
5 Rounds
Max Distance Freestyle Swim in 5 Minutes
Rest 3 Minutes
Be more concerned with remaining smooth in your cadence than the max distance part. If you knock out a few rounds that feel a little too much, pick up the pacing slightly.

The post MFT #1973 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Today’s met-con gives you a buffer of time to shake out your shoulders before you need them again. Our advice: Run hard and see how quickly you can kick up and get to work on the wall. If you prioritize efficiency over unbroken sets, you’ll set yourself up for success. Here’s Sherb to talk you through some points of performance to improve your handstand push-ups before taking on this piece!

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 5 Day 1

1. Misfit WOD – For Reps
AMRAP 20 Minutes
Run 200m
12 V Ups*
Run 200m
15 Strict HSPU
*Alternate Sub: 12 Toes to Bar

2. Misfit WOD – For Time
8 Rounds
Choose from the list below
Rest 2:00
Max Distance on C2 Rower in :30, Damper @6/4
Max Distance on Ski Erg in :30, Damper @7/5
Max Distance on AAB at RPMs>95/80
Hill Sprints that stay between :20 and :30 – Add Vest if hill is short

The post MFT #1974 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

Have you been adding the optional snatch work into your training? Here’s a few reminders from Drew and Hunter about how you should be approaching it. Take the time to fine tune and reap the benefits later on.

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 5 Day 2

1. Misfit WOD – For Completion
EMOM 12 Minutes – Alternating Movements
8 Burpee Get Overs 48/40″*
8 Squat Jumps to 16/12″ Target**
*36/30″ Box=10 Reps, 30/24=12 Reps, 24/20″=14 Reps. Get over box any way.
**Substitute Sandbag/Kettlebell/Dumbbell for bearhug/goblet squats as needed. Light weight = 12 Reps

2. Misfit WOD – For Time
6 Rounds
300/250m Ski
600/500m Row
1800/1600m C2 Bike
Rest 3:00

The post MFT #1975 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In this episode, we take YOUR questions from Instagram and give you some answers HERE. The topics ranged from Hatchet training to fasting, to how to follow the blog. Hope you enjoy!

Miss the Phase 3 Podcast? Check it out HERE

2020 Phase 3 Week 5 Day 3

1. Misfit WOD – For Time
20 Thrusters 95/65lbs
20 Pull Ups
100′ HS Walk
30 Thrusters 95/65lbs
30 Pull Ups
100′ HS Walk
40 Thrusters 95/65lbs
40 Pull Ups

2. Misfit WOD – For Time
“Top Gun”
10-20-30-40-50-40-30-20-10
UB Heavy Rope Double Unders
Rest as needed between sets

The post MFT #1976 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.

In case you missed this episode of Unprepared, Drew, Ted, Hunter, and Sherb skip the “here’s why you should practice social distancing” topic and, instead, talk about actionable steps to stay training during this unfamiliar time. Topics include: how to modify your training at home with minimal equipment, which pieces of equipment you should purchase on a limited budget, and finally, how to leverage social media to your advantage as a tool while practicing “social distancing.” Listen HERE now.

Miss the Phase 3 Podcast? Check it out HERE

2019 Phase 3 Week 5 Day 4

1. Warm Up – For Completion
:60 Bike (Easy)
Mobilize Ankles
:60 Bike (Moderate)
Mobilize Hips
:60 Bike (Hard)
Mobilize Glutes/Low Back
:60 Bike (Moderate)
Mobilize T-Spine
:60 Row (Easy)
Mobilize Shoulders

2. Fasted Cardio – For Completion
Fasted Mixed Machine
11 Minute Ski
11 Minute Row
11 Minute C2 Bike
Goal is to keep the same paces, despite the increase in overall volume.
With 2 phases of fasted cardio on a single machine under your belt, you should have an idea of where to start with your paces in this phase’s mixed machine version.
Your pace isn’t as slow as a recovery pace, but also isn’t as fast as a metcon pace. Record your split times so that next week when we add time, you can shoot for the same pace but for longer.
For more info on Fasted Cardio and Aerobic work in general, be sure to listen to The Misfit Project Episode 40 – Why Fasted Cardio?

3. Skill – For Completion
Pick Your Poison
Weakness Work
Choose 1 of 3
A “FAF” set means “Fast as F&*#”, meaning get your work done as fast as possible.

3a. Legless Rope Climbs
“FAF Sets”
3-5 Sets
Stop if your total reps after sets 3 or 4 exceeds 10 reps

3b. Strict Pull Ups
“FAF Sets”
Stop if your total reps after sets 3 or 4 exceeds 30 reps. If you wish to continue work on this but 10+ per round are easy, increase the range of motion.

3c. Strict Muscle Ups
EMOM 10 Minutes
1-3 Reps

The post MFT #1977 appeared first on Misfit Athletics | Programming for Competitive Crossfit Athletes.