based off 1RM from 20Oct
So Hang Snatch…
First and Third videos courtesy of Rogue Fitness
Snatch Above Knee…
Video courtesy of Joshua Rowlands
And From the Floor…
Goal is not to drop the bar during the cycle.
Scaling Options:
C&J – 70% of 1RM
BF sit ups – anchored Sit Up
Video courtesy of CrossFit Journal. Some of the drills we’ll go over.
The point of this one is efficiency in the movements. It’s all out for 30 seconds, so better form will allow you to perform at an optimum rate longer
Scaling Options:
C2B Pull ups– Chin above, if no go, then ring row (get as supine as possible)
*Maintain strong lumbar curve in RDLs. No back rounding
Video courtesy of Lift Lab Co.
Increase weight per set
The pull movement for our latest cycle. Back flat, shoulders and hips rise at the same time, fully open hip at the top for rep to count.
Video courtesy of SunWarrior. Demo of Oblique Med Ball Toss. Stand about 3 to 4 feet apart, facing opposite directions. Twist and toss the ball to your partner who will catch and twist away before tossing the ball back
Scaling Options:
Bench – as needed
BJ – use height both partners can use
Med ball – use # both can handle
based off 1RM from 20Oct
*Only 1 Jerk per complex
Video courtesy of CrossFit Wilmington. Keep a good hook grip so you don’t drop the bar during the cycle.
Scaling Options:
Back Squat – 115/85, 105/75, 95/65
Row – 400M run
Increase weight per set
This begins out next 6 week meso cycle of movements. Overhead Squats: Keep shoulders fully active and locked out(along with elbows) through movement.. Jumps should be based on feel. Even if it is only a 2.5 pound jump, progress per set.
Video courtesy of CrossFit HQ.
Rest 3 minutes
Rest 3 minutes
Two scores – (1) Total DUs, (2) Total time minus 11 min
Scaling Options:
If you can’t run, 500M row per run.
DU: None – Goal is five minutes of work on the Double Under skill. If you haven’t perfected it yet, now is practice time.
*on the walking lunge, one step on right leg and one on left = 1 rep
Increase weight per set
Compare to 21 Sept.
Our last re-test for the current cycle. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.
Video courtesy of Paradiso CrossFit. V-Ups is a gymnastic movement that works helps build a nice tight midline. Start in a lying position with your hands extended overhead then touch your hands to your toes. it is important to be aggressive because this movement will be more difficult if you go slow. If you can’t get to a V position you can shorten the range of motion by bending your knees.
This is meant to be a SPRINT! But, don’t let form go to hell for the sake of speed. Full range of movement for both exercises.
Scaling Options:
Cleans – 75% of 1RM C&J
V-ups – Bent leg V-up
All videos courtesy of Barbell Shrugged. We’ll go over these various drills during class.
Burpee over KB – face KB, drop down for burpee, when you come off the ground, jump over KB.
Scaling Options:
Run – row 500M for 400M run, row 250M for 200M run
KB – 35/25
Drop down into the bottom of a burpee (chest and thighs are in contact with the ground). As you come off the ground, land in a pistols (if the crease of the hip is not below the knee, go down until it is before you come up) then stand all the way up.
Video courtesy of Pat Flynn
pic courtesy of Elite FTS
Increase weight per set
Compare to 16Sept
Again, this week is a re-test of the current cycle that started on 14 Sept. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.
Scaling Options:
SDHP – 75/55
Pull ups – ring row
Push ups – off bench
3 Attempts (ea) at heaviest lift for…
pics courtesy of HookGrip
The last six weeks we have worked different aspects of the Snatch and C&J. Today, we get to see how your current progression is. Just like any other “Total”, the three attempts should be something you KNOW you can hit (below 1RM), something you SHOULD hit (current 1RM), and something you WANT to hit (new 1RM). Also, keep in mind, we want you to hit new PRs, but don’t get over-stressed on these. With Oly lifts, you will see us establishing 1RMs more frequently as a way to gauge our progression training. Some days, you’ll knock it out of the park, some days, your body will just be too sore or tired to go into new territory. Learn from it, and make yourself better, but don’t get down on yourself if it goes south. Have FUN!
Increase weight per set
Compare to 14Sept
This week is a re-test of the current cycle that started on 14 Sept. Based off the volume training done over the last 6 weeks, there should be an increase in your 5×5. You should be able to go slightly heavier in your first set and then build from there. Feel it out as you warm up.
pic courtsey of CrossFit HQ.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Scaling Options:
KBS – 53/35
GHD – Ab Mat Sit Up
Joint Strike CrossFit 