Thursday – May 24, 2018 - 180524 Context: Practice – Use the skill warm up to see what weight to use for the workout. About 135lbs = 75lbs. About 200lb = 115lbs Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, [...]
Wednesday – May 23, 2018 - 180523 Context: Practice – Getting the bar to your back safely Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 5,4,3,2,1 with an empty bar: Jefferson curl, front squat, shoulder press, good morning, back squat. Mobility: Hip Skill Practice Warm Up: Perform 3 sets of [...]
One of the most important reasons CrossFit and CrossFit style training is so successful is because we get a ‘measurable and repeatable’ result at the end of each day. While step 1 is just showing up and putting in the work, the real key to getting better over the long haul [...]
Monday – May 21, 2018 - 180521 Context: Competition – Go fast, but keep the reps ‘comp’ worthy Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle [...]
Saturday – May 19, 2018 - 180519 Context: Competition – communication, honesty/vulnerability, and teamwork Dynamic Warm Up Option: 3 rounds of: 5 pvc pass throughs, 5 pvc OHS, 5 monkey or kip swings. Then 3 sets of 5 with an empty barbell: “Goodmornings”, back squat, behind the neck presses snatch width, heaving snatch [...]
Friday – May 18, 2018 - 180518 Context: Practice – The difference between snatching for metcons and snatching for load Dynamic Warm Up Option: 400m run with med ball, then 3 sets of 5 ring rows, 10 push ups, 15 air squats, then 2 sets of 4 spiderman lunges (each side), 4 deadbug [...]
Thursday – May 17, 2018 - 180517 Context: Practice – Progressions and efficiency on rope climbs Dynamic Warm Up Option: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push-ups + 10 sit up. Then 3 qty inch worms and 2 Crab Bridges Mobility: Shoulder Skill Practice: None Strength: Bench Press [...]
Wednesday – May 16, 2018 - 180516 Context: Competition – Pace each movement individually for the best score Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 [...]
Tuesday – May 15, 2018 - 180515 Context: Practice – Wrist mobility and overhead movements Dynamic Warm Up Option: 3 rounds of 5 air squats, 2 crab bridges, 2 qty inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster Mobility: Hip and wrist Skill Practice Warm Up: [...]
Monday – May 14, 2018 - 180514 Context: Competition – Practicing transitions for a faster time on benchmarks Dynamic Warm Up Option: 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 kb swings Mobility: Shoulder Skill [...]
