video courtesy of Rogue Fitness. Mark Bell going over some of the finer points of a successful set up and execution of a Bench Press. This will be our Push movement for this cycle. Goal in this week is to increase weight on each set of 5 that you perform.
Min 1 – 10/8 Cals Ski Erg
Min 2 – 15 Supine Ring Rows
Min 3 – 5 Renegade Rows (35/25)
Couple movements we haven’t seen in a while…
Supine Ring Row (video courtesy of Dayton Strength and Conditioning:
And Renegade Rows (video courtesy of The Run Experience):
So, one rep for Renegade Rows = one rep equals DB row on left arm, DB row on right arm, do one push up (body touches dumbbells).
A little longer WOD that will push the cardio and bodyweight control. On the plank, it MUST be a minute of holding a plank (on forearms). Have athletes watch the clock during plank. If they drop before their minute finishes, their minute of plank is paused, and they start back up where they left off (ex: I start at the 4:00 min mark and drop at 4:30. I still have 30 sec of planking to complete. I start back up at 4:45, but drop again at 5:00. I still need to complete 15 more seconds of planking. I start back at 5:13, and go until 5:28. I am now done with my minute of planking).
Video and description courtesy of Catalyst Athletics. New cycle! For the Snatch variation this cycle, we will do the High Hang Snatch (or dip snatch). To execute:
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk, then quickly and aggressively transition in the bottom of the dip and extend the hips and knees together to finish the pull of the snatch, completing the rest of the lift as you would for any snatch. Be sure your feet remain flat as you dip and drive hard through the floor with your legs. This lift is meant to be done with an elastic dip and drive—there should be no pause in the bottom of the dip. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
30 Clean & Jerks (135/95)
Compare to 20170925
In honor of National Breast Cancer Awareness Month, we will perform a staple of Barbell for Boobs Events. See if you can PR!
Video courtesy of Rogue Fitness. Re-test on Sumo Deadlift!!! As stated in the video, get the hips lower than your shoulders before you begin the pull. As you wind up the hips to do this, put some tension on the bar so when you do initiate the pull, you won’t put a snap on the biceps. The goal is to go heavier on each set than you did on 30Aug.
Cals on Assault Bike
Cals on Ski Erg
1 Mile Run
Lung burner for sure! If there are more athletes than assault bikes, have half start on the Ski Erg.
Video courtesy of CrossFit HQ. Our final time hitting our Squat snatch % prior to re-testing our 1RM. With the heavier %s, take the full 3 minutes each set. Don’t rush and fail a lift.
4 Rounds For Time:
5 Box Jumps (30/24)
10 Jumping Lunges
15 Sand Ball Slams (35/25)
20 Ab Mat Sit Ups
Video courtesy of Austin Malleolo. Quick demo on slam balls. Make sure you extend th ball fully overhead at the top, and as you slam the ball to the ground, aggressively close the hip, keep the torso upright and catch it at the bottom of your squat. These are very helpful for learning how to drop under a bar FAST, like when doing a snatch or clean.