Weightlifting World Championships

Wednesday, November 12, 2014

Visit Dimitri at 8pm at Venice for Gymnastics!

PreHab

Single Leg Hip Bridges x 15 each
Wall Extensions x 15
Active Hang, 1 minute

Warm Up

5 Inch Worms
:30 Plank
5 Inch Worms
:45 Plank
5 Inch Worms
:60 Plank

Cool Down

German Hang, 1 minute
Pigeon, 2 minutes each

Fitness

Strength

20 minutes or 3-4 sets of:

One Legged KB Deadlift x 5 reps each side – DEMO

Strict Toes to Bar x 8-12 reps

Bottom’s up Kettlebell Carry x 50′ each arm

Notes:  Raise the KbDLs with pads if needed to maintain a quality midline position.  Scale the T2B by performing rolls ups or using a spotter.  Control up and down and try to maintain a vertical torso throughout.

Conditioning

For max reps:

3 Rounds:

Max Calorie Row in 60 seconds
Rest 60 seconds

then, immediately into

3 Rounds for time:

15 Burpee Pullups

15 Lseated DB Press

Rest 2 minutes between sets

-14 min cap-

Notes:  After the first 6 minutes, we will rest 60 seconds, restart the clock and perform the second part for time.  All segments of this workout should feel like a sprint, so scale accordingly!  Prescribed is pullup bar just above fingertip reach and the heaviest you can go for the DBs.  More advanced athletes may practice strict handstand pushup variations, but prioritize full range of motion and bigger sets.  We want to avoid partial range of motion and singles the entire time.  Scale the burpee pullups by setting up to perform jumping pullups if needed.

Advanced

Strength

Every two minutes, for 20 minutes (10 sets):  Clean x 1 rep

Notes:  These should be full squat.  Start around 65% and build up to your 1RM for the day.  Focus on quality over load.  If you are feeling good, go for a PR!

Conditioning

For max reps:

3 Rounds:

Max Muscle-ups in 60 seconds
Rest 60 seconds

then, immediately into

3 Rounds for time:

Row 500 Meters

21/15 Strict Handstand Push-Ups

Rest 2 minutes between sets

-14 min cap-

Notes:  After the first 6 minutes, we will rest 60 seconds, restart the clock and perform the second part for time.  If you cannot perform ring muscle-ups yet, perform :40 of jumping transitions with the rings as high as you can and :20 of pushups.  Scale the SHSPU with a banded backpack if possible and work on full range of motion or even include a slight deficit to get stronger in a larger range of motino.  These should be big sets and don’t scale with kipping, use Lseated DB press if needed.


This is one of the heaviest snatches ever recorder on video. This guy will be competing at Worlds.

Not everyone loves the weightlifting side of CrossFit but I think everyone can appreciate the skill and power involved in the lifts and the inspiring limits of human strength that top weightlifters display. Currently, the World Championships in weightlifting are being held in Kazakstan. Derrick Johnson, who trained at our gym leading up to the event, took 11th overall in the world and scored points for the American team to possible go to the Olympics. The event is still going on and all streaming and pertinent information can be found at www.allthingsgym.com. The top lifters in the world are competing over the next three days and there is a near guarantee of world records being broken!

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