Weight vest Wednesday!

Warm Up 5 minutes on a bike or rower
Barbell Warm up- You can add weight during this, no more than 10 pounds though, this is barbell warmup

Snatching skill and strength
12 Minutes EMOM 3 rounds
Minute 1- 7 snatch grip high pull
Minute 2- 7 power snatch from the knee
Minute 3- 5 full snatches or 5 power + over head squats

Coach will set clock, 15 Minutes to build to heavy set of this complex without setting the bar down
1 snatch grip deadlift, touch and go that into a full snatch, dont drop it and do 1 hang snatch.

Wod 7 Rounds for time (with an optional vest)
5 pull ups (Ring rows)
10 Push ups
15 squats
5 Burpees
Run 200m

Scaling. 5 rounds for time

Choose how you want to attack this. If you are pretty good with a vest on, really push yourself. If you starting to use a vest, realize it’s going to take a little longer and just chip away.

*Not feeling the vest today. This is a really good Wod to push the pace on 7 sets of lower reps of bodyweight movements. Looking at about 20 minutes plus no matter which version you decide to do.

Today is Driven Nutrition Sample Day!!
Bring your shaker bottles. We will also have a limited number of samples to take home with you as well. I may even bring in some almond milk if you don’t want to use water for your protein.

Here is what we have to sample
3 Flavors of grassfed Whey Protein- Cinnamon Role, Carmel Latte, and Chocolate Milkshake
1 Flavor of Bcaa’s- Watermelon
1 Flavor of pre-workout- Wod candy
1 Flavor of Dysrupt- this is BCAA’s with a low dose of caffeine, its an alternative to drinking a high caffeine energy drink mid day.
1 Tub of berries and greens superfood. 10+ Fruits & Veggies Servings per Scoop – B&G™ packs over 10 servings of 100% organic berry superfoods, vegetables, and sea greens into each delicious drink.

Warm up-
3 Rounds
200m run (throw in 50m of butt kick and 50 of high knees each round)
10 Knees to elbows or knee raises
10 Ring rows

12 Minute Beach Bod EMOM (4 rounds)
Minute 1-14 Alternating Dumbbell Curls
Minute 2-12 Dumbbell overhead tricep extensions
Minute 3- 10 push ups, or 10 floor presses with Dumbbells

Quickly review dumbbell hang cleans

Wod- 20 Minute Amrap
200 M Run
10 Dumbbell Hang cleans 50/35
1 heavy heavy sled push,(walking pace, shouldnt be able to run with it
3 rope climbs (scale to 2 or 1 per round to keep moving or 6 rope pulls from the ground)

Each movement should not take very long except for the sled push. Be sure to really focus on doing an actual clean with your dumbbells instead of curls. You are going to want to save your biceps for rope climgs.

I pulled this explanation of how to attack your strength portions of workouts straight from the CrossFit mainsite as its the best summary I have seen in a long time.

Strength- Back squat 3-3-3-3-3
How should I approach this??? Read on my friends.



Let’s start the week strong! We are crosfitters, we love heavy squats. Today is a day for a proper, longer warm-up. Make sure you are sweaty, and your heart rate is high before getting to the barbell. Make sure your hips are open, your ankles are moving well, and your shoulders are loose. Today, no matter if you are a proficient squatter or if you are a beginner, your task is the same: to keep adding weight while mechanics are 👌. Today every set is heavy! Now, if your butt shoots up to the sky, your upper back rounds, or your knees and ankles are collapsing hard, that’s your body telling you: “you’ve made it, no need to keep going up.” That is it. If early on, you find a load that is challenging your form, deload to the previous weight. Then perform the rest of your sets at that intensity. Today is an excellent day to find your best movement and express it at a heavyweight. Find loads that allow you to do exactly that.

Warm up for these heavy squats!
3 Rounds
250 M Row
10 Glute Bridges
25 Feet spiderman lunges
25 Feet of 3 air squats plus 1 broad jump (hold last squat 3 seconds)
10 Bird dogs, 5 each side
30 seconds each leg of foam rolling
15 seconds of ankle stretches on the rig each ankle

Then grab a bar and start a movement specific warm up by performing 10-8-6-3-3-3…. Back squats while adding weight to the bar to work towards your first set of heavy 3.

Strength 5 sets of 3 heavy back squats
Scaling strength is easy if you are not comfortable going heavy.
do this 5 sets of 5 back squats
Scaling for injury is easy as well. In that case focus on high reps, light weight, and perfect mechanics.

**when your form or depth is compromised it time to take weight off and fix that.

*this strength can and will take some people the entire hour. that’s fine, if you have extra time here a fun wod

1000m Row for time-
*if you are not rolling off the side of the rower when you finish you attacked this wrong. This is an all out effort, drive through your legs as hard as you can and finish with a big pull in the arms. Long, smooth, powerful pulls!

Sunday Funday Team Wods!
Last day to order shirts! We are taking the order sheets in tomorrow!
Driven Nutrition Sample Day is TUESDAY.

As a team, on a running clock, complete the following 3 benchmark wods AFTER completing an 800m run buy in

Wod 1 Grace
30 clean and jerks for time

Wod 2
Double Helen *try to split work evenly
3 rounds
Run 400 together
42 Kb swings
24 Pull ups

Karen
150 wall balls for time

8am Endurance
All Running Option-
8x400m with 90 second break. Over on the post office road
Option 2- Partner Chipper
100 Burpees
150 bike cals
200 Rower Cals

9 am mobility

10am
Partner wod

For time: Split work however you want
*run the 400s together
*scaling options available
1000m Row Buy In
35 Thrusters, 115/75
35 Burpees
400m run
30 Thrusters, 115/75
30 Burpees
400m run
25 Thrusters, 115/75
25 Burpees
400m run
20 Thrusters, 115/75
20 burpees
400m run
15 Thrusters, 115/75
15 Chest-to-bar Pull-ups
400m run
1000m row Cash out