Weekly PR’s!

Monday, January 26, 2015

1 month until the CrossFit Games begins!  Sign up HERE and ask a coach if you have any questions!

Prehab:

Keg drill, 2 minutes
Bottom of squat, 2 minutes
Theraband routine

Warm-up:

Jog 400 meters
10 Good mornings
10 Snatch grip behind the neck Push press
10 Overhead Squats
5 Hang Snatch Hi pulls
5 Hang Muscle snatch

Cool down:

Doorway stretch
Couch stretch
Active Hang

Fitness Strength

Every 3 minutes for 15 minutes (5 sets), perform the following for Quality:

4 Muscle Snatch
10 Jumping Lunges

Notes:  Ideally the muscle snatch will be from the floor.   These do not need to be touch and go or rushed.  New athletes may perform a deadlift and hang muscle snatch, more advanced athletes may perform power snatches.  Our priority here is finishing in a quality overhead position.  For the jumping lunges, jump as high as possible!

Advanced Strength

Every 3 minutes for 15 minutes, perform a 3 position Snatch

Notes:  Warm up and try to perform the first working set at 65-75% and build up to 80-85%.  This is hi hang, hang, 2” from floor, ideally without putting the bar down.  If you need to drop the weight for safety, do so.  Scale by performing all reps from the hang above the knee and prioritize good hip contact.

Fitness and Advanced Conditioning

Every 4 minutes, for 20 minutes (5 sets):

Row 250/200 Meters
10 Burpee Box Jump-Overs (24/20)
15/10 Strict Ring Dips

Notes:  Each round should take around 3 minutes, scale the reps as needed to maintain that pace, nothing longer than 3:30.  Score how long each round takes.  Scale by performing burpee broad jumps instead of box step ups and bench dips if needed.