The Storm is coming.

Wednesday, September 18, 2013

Mobility/Warm Up

With a barbell:
10 Good Mornings
10 Back Squats
10 Behind the Neck Presses (Clean Grip and Snatch Grip)
5 Overhead Squats
5 Power Snatches 

Classic Strength

EMOM for 8 minutes:

3 Overhead squats (moderate weight)

Notes:  If you are a newer athlete or struggle with landing in the bottom of the squat snatch, take this time to work on perfect form.  Focus on keeping you arms locked out, elbow pits to the sky, arm pits facing forward and barbell holding steady over the ears from the top to bottom of the overhead squat movement.  For heavier loads, racks may be used.

Advanced Strength

EMOM for 8 minutes:

2 Power Snatches @ 75% of 1RM Power Snatch.

Notes:  Focus on explosive hip extension and being fast under the bar finishing in a perfect overhead position.  There should be NO MISSES!


5 rounds for total time of:
50 Double-Unders
15 Target Burpees (6? above highest reach)
3 Rope Climbs
Rest 1 minute
-20 min cap-

Notes: For the double-unders, feel free to scale the reps down, count your missed attempts or perform a ME in 90seconds.  If you cannot perform a double under, sub jump overs.

  For the Rope Climbs you can sub partial rope climbs, rope lowers (down/up equals 1 rep) or 15 Ring Rows.

Cool Down

Calf Stretch, 1 min each
Lat Stretch, 1 min each
German Hang, 1 min

The face of pain.

In follow up with Steve’s post regarding how strong we are becoming as a gym, I want to give a heads up to where this programming is heading. The program we follow has been very weightlifting and squat centric as of late so that athletes can become as strong as possible and build a base leading into the Games season. As always, everything is relative and those athletes with no competition aspirations should still be emphasizing strength building. For everyone, this program should see a hard peak sometime in the October to November time frame. We have been seeing a lot of PRs lately but I am going to say this is a soft peak as the Hatch percentages have begun to rise and the complexes are giving way to some single lifts.

The squat and complex wave will go back through a volume section and then, I am guessing, we will see lots of singe lifts and testing in what I hope should be the Paradiso CrossFit PR Storm of 2013. So continue to work hard everyday and stick to the program.  I think everyone who does this will be rewarded before the year is out. 

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