Monday, July 27, 2015

The next EIE Challenge starts in 2 weeks!  Click HERE if you are interested in learning more about the challenge (no obligation at this point).

The next two weeks are a “fun” transition period before starting our next 8 week cycle!

Weekly programming:  CrossFit, FastFit, Venice Barbell

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Ben Smith and Katrin Tanja Davidsdottir endured a hellish 4 days of testing to earn the title of Fittest Man and Woman on the planet.  Watch the archives at games.crossfit.com…awesome stuff.

Prehab

Keg Drill x 2 minutes
Theraband Routine x 15 reps each
Monster Walks x 10 steps each direction
Sampson Stretch x :30 each

Warmup

Jog 400 meters
10 Snatch Grip Push Press
10 Hang Muscle Snatch
10 Snatch Grip Deadlift
Practice Power Snatch and progressions

Strength

Power Snatch – Work up to a heavy set of 4

Notes: Focusing on good form and technique work up to a heavy set of 4. Add weight as you go up, DO NOT go to failure. Advanced athletes can be touch and go.  Scaled athletes can start from the hang position if need be.  

Conditioning

9-15-21 reps of:
Burpee pull ups
Shoulder to Overhead
-12 min cap-

Notes: RX+ weight is 135/95 with bar 1ft above reach.  Rx is 95/65lbs with bar at fingertip height.  If needed, scale to a burpee jumping pull-up.

Cool Down

2 Rounds:
10 Wall Extensions
10 Good Mornings

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