March 2

Monday, March 2, 2015

Be sure to get your CrossFit Games Open scores input by 5pm Today!

Prehab:

10-15 Scapula Push ups
:30 second Plank hold
Wrist and ankle mobility, 1-2 minutes
Theraband routine, 10 reps each
Samson stretch, 30 seconds each
2 minute bottom of squat hold

Warm-up:

Spend 2-3 minutes practicing Double unders
10 Ring rows (or Muscle up Ring Rows)
10 Burpees
10 Pike Sit ups
10 Deck squats (progress to roll to candlestick)

Cool down:

10 Wall extensions
Couch stretch, 1 minute each
Calf stretch, 1 minute each
Straddle, 2 minutes

Fitness Skill

Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Strict Dips
Minute 2 – 40 Double Unders or :45 practice
Minute 3 – 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick

Notes:  Focus more on virtuosity than performing all the reps.  Ideally the dips will be on the rings, but scale to a bench as needed.  For the toes to bar, scale to perform the reps unbroken rather than prioritizing touching your toes to the bar.

Advanced Skill

Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick

Notes:  If you cannot perform ring muscleups, perform hip to ring pullups and dips x 4 reps each.  Prescribed weight for the overhead squats is 135/95, but scale the weight down to something you can perform all 10 reps with quality form.

Fitness Conditioning

20 minute amrap:
400 meter Run
20 Unbroken Wall Balls

Notes:  Prescribed is 20/14 to a 10’ target in an unbroken set.  Unbroken means you cannot take any rest during your set, including holding the ball.  Scale down by breaking up the sets as needed.  Use a box to ensure quality depth if needed.

Advanced Conditioning

20 minute amrap:
400 meter Run
8 Unbroken Ground to Overhead reps (135/95)

Notes:  This is about learning quality barbell “cycling.”  This means you can perform power snatches or power clean and push jerks.  The goal is to perform these as efficiently as possible.  Scale the weight down as needed to ensure perfect technique.

PR’S WEEK OF 2/23-3/1

MUSCLE SNATCH

SNATCH

NANCY

FRONT SQUAT

CLEAN AND JERK

AMANDA

BACK SQUAT