The Switch Up

Tuesday, June 10, 2014

Track Night at 7pm at SamoHi

Reminder to get your meat orders in by Friday!  Click HERE for how this works!


Banded OH Distraction (Lat Stretch)
Pike Stretch
Keg Drill

Warm Up:

10 yards, down and back:
3 Shuttle Runs
Broad Jumps
High Knees

5 DB Deadlift
5 DB Hang High Pull
5 DB Push Press
5 – 3 Position Power Snatch

Classic Conditioning:

5 Rounds for time:
400m Run
15 DB Snatches, alternating from the floor (50/35)
-20 min cap-

Advanced Conditioning:

800m Run
20 Power Snatches (135/95)
800m Run
-20 min cap-

Gymnastics Strength: (after conditioning)

5×5 Negative Chinups at 5 seconds each
Perform 15 Tuckups between each set

Notes:  Use a spotter and/or bands as needed for the chinups and control through the entire ROM!  This is for quality, so rest as needed.

Cool Down:

Wrist Stretches
Down Dog Calf Stretch
Trap Smash – with bar or lax ball on pole

Whoa, there is no “Strength” for today? Am I just suppose to jump into the conditioning?

What if I am not warmed up enough? Wait, wait there is a strength….after the conditioning?! Gymnastics. Whoa.
Yes folks, one of the main foundational components of Crossfit is constantly varied. Being prepared for anything at anytime, including a simple switch up of conditioning and strength. Step outside your normal comfort zone and embrace the different strategies to becoming fit. It will probably hurt those negative chin up holds, you’ll be fatigued from the conditioning but it will help train you mentally for unknown. This is imperative for those who are competitive in our sport of fitness; being ready for max-ing out your snatch then delicately walk on your hands can happen and you must be ready! One thing I have learned from years of Crossfit is routine is the enemy. Finding a rhythm is dangerous because it is boring but more importantly because the apocalypse can come at any time, not just in the hour of 5-6pm.
Challenge for you today, go all out!

Pour all your energy into the conditioning and not dog it one bit thinking about how much harder those chin ups will be post wod.

You can do it!

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