Crossfit Games are this Weekend!

Friday, July 25, 2014

Prehab:

Leg Swings, 15 each
Wrist stretches, 20 sec each
Overhead Band Distraction, 30 sec

Warmup:

10 Front Squats
10 Jumping Squats
30 Sec Wall Sit
10 Deadlifts
10 Straight Legged Burpees
30 Sec Plank Hold
10 Pushups
20 Mt Climbers

Cooldown:

Straddle Stretch, 1 min
Doorway Stretch, 30 Sec
Wrist Stretches, 20 sec each

Fitness

Strength:

Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Handstand hold, 30 seconds
Rest 60 seconds
10 Xiaopeng Forward (each arm)

Notes:  The deadlifts may be performed with kbs or barbell.

Conditioning:

Two rounds for time of:
500 Meter Row
20 Hand-Release Push-Up
30 DB Power cleans
400 Meter Run

Advanced

Strength:

5×2 Front Squat, rest as needed

Loading recommendation:  65%, 75%, 85%, 90%, 90%+

Notes:  Focus on maintaining a solid squat position and hitting good depth.  Remember, this is training for your clean!

Then:

EMOM 15 minutes:
2 Snatches-Not touch and go

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

Notes:  Ideally these will be full squat snatches.  Remember, this is technically the off season.  Take this time to work on good form.  Good hip contact and a solid overhead squat position.  If you need to perform this from the hang and/or power snatch into an overhead squat.