February 23

Monday, February 23, 2015

This is the last week of the current cycle.  The next two weeks will be a reset before we start up the next cycle.

The CrossFit Games Open begins this week!  The first Friday Night Lights will be this hosted this Friday starting at 4:30pm at MDR.  Click HERE for info or Register HERE!

Prehab:

Keg drill, 2 minutes
15-20 PVC Dislocates
10 Overhead squats w/ PVC
Downdog calf stretch, 20x
Samson stretch, 30 seconds each

Warm-up:

Jog 400 meters
10 Good mornings
10 Behind the neck Push press
5 Hang Muscle Snatch
5 Overhead Squats
5 Hang Squat Snatch (or Power)

Cool down:

10 Wall extensions
Couch stretch, 1 minute each
Calf stretch, 30 seconds each

Fitness Strength

Every other minute for 20 minutes:
Even Minutes:  3 Muscle Snatch
Odd Minutes:  Double Under practice x :30

Notes:  New athletes and those with mobility issues should perform the muscle snatch from the hang position.  Prioritize quality depth and jumping as high as possible through the heels, use a box if needed to maintain an upright torso.

Advanced Strength

20 minutes to build up to your 1 rep max Snatch

Notes:  Break out the camera and go for that PR!  We worked on heavy singles last week, so you should know exactly what you are going for today!

Fitness Conditioning:

4 Rounds:
Run 400 meters
50 squats
-15 min cap-

Notes:  All new members should perform this with 25-35 squats per round.  Prioritize quality depth by using a box if necessary.  

Advanced Conditioning

“Nancy”
5 Rounds:
Run 400 meters
15 Overhead squats (95/65)
-18 min cap-

Notes:  Scale to Front squats at 105/75 if you do not have a quality overhead squat yet.

PR’S  For the Week of 2/16

SNATCH

FRONT SQUAT

DEADLIFT

CLEAN AND JERK

PRESS

PUSH PRESS

SPLIT JERK

BACK SQUAT