Monday, July 20, 2015

This week we will be testing some 1 Rep Maxes and will be performing all CrossFit Games workouts!  The RX+ variations will be posted as the same weight as the Games athlete weights.  Some of these weights and rep schemes are very advanced, so be sure to scale accordingly and prioritize quality movement!

Hylete takeover event tonight at Venice for the 5/6/7pm classes! Reserve your spot online and show up 30 minutes early to get outfitted.  All participants receive a free headband and there will be prizes for the top finishers of each class and overall.  Tomorrow evening will take place at MDR!

Weekly Programming:  CrossFit, Venice Barbell, FastFit

Woo hoo!  Things just got real!  Tune in to watch Sandy starting Tuesday morning on games.crossfit.com.

Prehab

Bottom of the Squat x 2 minutes
Cat Stretch x 1 minute
Foam Roll x 3 minutes

Warmup

Row 250 meters
Jog 200 meters

Setup racks and perform:
10 Front Squats with barbell
Coaches choice mobility
5 Front Squats with moderate weight

Strength

Front Squat – take 15-20 minutes to warm up and find your 1RM

Notes: Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight for the front rack position as the weight gets heavy by keeping those elbows as high as you can. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.

Conditioning

1st CrossFit Event from 2007 & Event in 2013

1000m Row, then
5 Rounds
25 Pull Ups
7 Push Jerks
-15min time cap

Notes: RX+ weight for today is 135/95.  RX is 95/65lbs and 15 pull-ups per round. This is an advanced volume of pull-ups, PLEASE SCALE ACCORDINGLY. Please sub banded pull ups or ring rows for regular pull ups if need be.  If rowers are limited and time is available, run heats, otherwise you may opt to run 1000m.

Cool Down

Cat Stretch x 1 minute
Wall Extensions x 10 reps
Pigeon Stretch x :90 each side