Try it out.

Wednesday, September 4

Mobility

5 Inch Worms
10 Fire Hydrants
15 Squats
20 Lat Activations
15 Squats
10 Fire Hydrants
5 Inch Worms

 

Strength

 15 mins to establish a 3 Position Clean & Jerk

 Notes: LOG YOUR SCORE IN YOUR PROFILE!  If unable to perform a squat clean, practice power cleaning to front squat followed by a jerk.

 

Classic Conditioning

100 Burpees for time.

*Every two minutes (beginning at 0:00): 5 Strict Pull-ups

-18 minute cap

Notes:  If you cannot perform a single strict pullup, substitute a challenging version of Ring Rows.

 

Advanced Conditioning

100 Burpees for time.

*Every two minutes (beginning at 0:00): 3 Rope Climbs

-18 minute cap

 

Cool Down

10 Dislocates
20 Hip Extensions
10 Dislocates

This is the heaviest snatch double on video at 462 lbs. 7 kilos off the world record. Absurd. 

I am going to write a shameless plug for Barbell Club. If YOU or anyone you know is at all intimidated by coming to the VBC sessions at Venice, DON’T BE!. It is specifically meant for all levels, only limited by the increased volume, which can always be lowered. In fact, if you are new, you will get a lot of one on one time because the group of regulars are a well oiled machine at this point. Everyone who does it consistently gets stronger and better and I love it when new people come. For those of you figuring out how to add more advanced strength volume, VBC is a way to do so under a coaches eye and in an AWESOME training environment where everyone supports and pushes each other to new limits. So, I want to see new more faces, especially as this is the time of year in the CrossFit “season” to get as strong and skilled as possible.