Wednesday 10/19
WARM UP
2:00 Banded Glute Activation
Then
3 Rounds
10 Single Leg KB RDLs (Each Side)
10 Goblet Squats
10 Calorie Row
:15 STRENGTH
Squat Clean
1×3 Power Position
1×3 Hang at knee
1×3 Tempo Pull Squat Cleans
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%
:55 COOL DOWN:
Pigeon
Lizard
Tuesday 10/18
WARM UP
athletes foam roll out during WB brief.
3 Rounds
200m Run
8 DB Squat Clean Thrusters
:10 STRENGTH
REVIEWING THE TEMPO PULL SQUAT SNATCH
5 second pull from the bottom. Cover positional work before starting to load the barbell.
Really addressing athletes getting their heels back to the ground after their pull.
Strength
Every 2 Minutes for 12 Minutes (6 sets) 3 Tempo Pull Squat Snatches
-Drop and reset between reps
-Weight should be well under 50% of your 1RM Squat Snatch
Keeping the bar close to the body will be a more efficient use of power. The further the weight is from the body, the heavier it will feel.
:30 WOD
15 Rounds
10 S-Arm DB Hang Clean and Jerk 50/35lbs
8 Jumping Squats to 6’ target
16 min time cap
:55 COOL DOWN
Childs Pose
Lizard
Monday 10/17
WARM UP
Every 1:30 for 6:00
5 Burpees
10 LIGHT DB Front Squats
:15 Bike Sprint
:10 STRENGTH
Coach LEAD AS A CLASS
2×5
Empty Bar Back Squats, Hold one second at the bottom
THEN
30 MINUTES FOR THE FOLLOWING
Back Squats
4×6
Set 1: Light-Moderate, 50-60%
Set 2: Moderate – Heavy
Set 3: AHAP (~75-85%)
Set 4: Moderate Weight (aka end on a good-looking set)
*Squat Tips*
Expansion of the torso
:45 WOD
AMRAP 4 Minutes
600/550m Row
Max Lateral Burpees over Rower in remaining time
TARGET SCORE: :90 of burpees or 15+ reps
TIPS
Keep row under 2:15
:55 COOL DOWN
Pigeon
Couch
Gym is closed today for the Crossfit Gymnastics Course!
Remember the gym is closed today and tomorrow for the CrossFit Gymnastics Course!
AT HOME workout
All you will need is a timer (phone)
4 x 2:00 Minute run, rest 2:00 Between Intervals
2 x 4:00 minute run, rest 4:00 between interals
1x 8:00 Minute run maintaining a pace you can hold for 8 minutes.. slow it down! rest 8:00
2X4:00 minutes resting 4
4 x 2:00 Minutes resting 2
Scaling would be doing half of this or run/walking these times
After that
wod
90 seconds of burpees over a line/stick/broom/empty barbell.
Post your video in the members group thread we will have started.