pic courtesy of Nike. Want to talk about self doubt for a second. Yes, what we do is meant to be fun, as it should be. Yet, time and again, I see frustration on the faces of our athletes when they feel the movement they are doing or the weight is too much. They start second-guessing themselves. They start wondering what others think. Don’t let that happen to you. Believe in you. Do what will make you a better athlete. Without confidence, would the Buckeyes have been able to silence all the critics and beat teams no one expected them to beat? Nope. Win the battle in your head.
Oh, and O-H!…… 🙂
1. 3×3 to establish a 3RM
2. 1xMax Unbroken Reps @ 80% of 3RM
Post 3RM to Comments
For the set of unbroken, you should not stop at the bottom of the movement longer than a one-second count. To string the reps together, get used to as soon as the bar touches your shoulder, bend the knees to absorb the shock, and then shoot right back up. Stretch reflex.
A) Back Squat 4×3 Work to a 3RM
B) 4×10 AHAP (As Heavy As Possible) Unbroken Turkish Get Ups (5 ea arm)
For the unbroken TGUs, complete the 5 for one arm without putting down the kettlebell then switch to the other arm and complete 5 reps before putting the kettlebell down. Don’t rush the movement. Stay solid through each position.
Post load for heaviest set of Back Squats and heaviest successful TGU weight to Comments
*A and B work is done as supersets. For example, perform a set of 3 Back Squats rest 60 seconds, then perform the 10 Turkish, then rest 60 seconds. Repeat until all sets are complete. Remember, goal is to increase weight on both lifts each round.
Video courtesy of CrossFit.com. Kettlebell guru Jeff Martone outlines the three steps of the movement.
First there’s sitting up, then the transition to the knee and, finally, standing up.
While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up
“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”
When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.
In 17 minutes complete as many reps as possible of:
40 Burpees to 6″ target
30 Snatches (75/45)
30 Burpees to 6″ target
30 Snatches (135/75)
20 Burpees to 6″ target
30 Snatches (165/100)
10 Burpees to 6″ target
AMRAP Snatch (210/120)
Post total reps completed in 17 minutes to Comments
Video courtesy of Games.CrossFit.com
On the Snatches, don’t get so caught up in getting reps done that you allow your back to round and form go to crap. Every rep, use that full hip extension.