Things that make me Smile

Weekly Programming Links:  Group Class, Venice Barbell Club

Monday, July 29th, 2013

Warmup/Prehab

2 rounds of:
10 PVC Dislocates

10 Scapula Pushups
Monster Walks, 10 each direction
10 Overhead Squats as a group!

Classic Strength

15 minutes to establish a heavy 3 Position Snatch (High Hang, Hang, Floor)

Notes: High to Low 3 Position is meant for beginners to internalize bar path in relation to the body. Focus on aggressive hip contact and landing with elbows locked out. You may land in a quarter squat or power snatch position if your Overhead Squat is not mature yet.

Advanced Strength

15 minutes to establish a heavy 3 Position Snatch (Floor, Hang, High Hang)

Notes: Low to High 3 position snatch is great for more advanced lifters because it reinforces the fact that the higher the bar is on the hips before the lifter ‘explodes’, the better of a position it is, and the more aggressive and fast the lifter must pull themselves under the bar.

Classic Conditioning

“Nancy”
5 Rounds of
Run 400 meters
15 Overhead Squats, 95/65
-25 min cap-

Advanced Conditioning

4 Rounds for time
600 meter run
25 Overhead Squats, 140/95
-25 min cap –

Cool Down

2 rounds of:
10 PVC Dislocates
10 Scapula Pushups
then, Foam Roll Legs

IMG_4063

The Team!

 

IMG_2588

The Fans aka the Sea of Blue!

Until the next CrossFit Games, we will officially hold the title of 32nd fittest gym in the WORLD!  The weekend was absolutely insane and I look forward to posting more videos, pics and thoughts as soon as possible!  Congratulations to all the athletes and a huge thank you to all the fans that came out to support!  I wish I had time to write more.  THANK YOU!!

You might also like