(3 pauses: 2” off ground, right above the knee, high hang)
Increase weight ea set
Video courtesy of Catalyst Athletics. Second time with our segmented Clean Deadlifts. We segment it by pausing two seconds at 2 inches off the ground, right above the knee, and at the high hang (pockets) prior to standing all the way up Remember to keep the chest up like a clean set up prior to the lift, and keep shoulder in front of the bar until the final extension.
Using a 40/25# sandbag, complete 3 Rounds:
120′ Sand bag Bear crawl*
30 Sandbag box step ups (24/20)
20 Burpee Over Sand bag
Video courtesy of Experience Life Mag. Quick demo on the sandbag bear crawl.
Video courtesy of Will Flemming. Second time through our Clean Complex for this cycle. Per rep you’ll complete one power clean, then perform one front squat, and finish with one jerk (preferably split). Still focus on technique on this week!
4 Sets for Max Reps:
40 sec Row for Cals
20 Sec Rest
40 Sec Pull Ups
20 Sec Rest
40 Sec Double Unders
20 Sec Rest
Today should be the perfect work/rest ratio to allow you to push hard through each station!
Video courtesy of Will Flemming. Our Snatch variation this cycle will be a complex consisting of one Power Snatch, followed by an OHS. This will count as one rep. By breaking apart the two pieces of a squat snatch, this will help you familiarize yourself with keeping constant tension on the core through the movements.
Video courtesy of Barbell Shrugged. This cycle’s squat variation will focus on the High Bar Back Squat. This version is so beneficial to improving our body position throughout our Oly lifts as well as any squat we do. Keeping constant tension in the torso is key to the upright position throughout the lift.
Sherri and Barb putting in work for an awesome cause at this weekend’s Humana Rock n’ Roll AZ Marathon. Nice work ladies, and than you for reppin’ #BeastModeAbby
Shoulder to OH (95/65)
Shoulder to OH (115/75)
Shoulder to OH (135/95)
Most likely the limiting factor will be the shoulder to OH. Should you need to scale, think of this when picking the weight; for the 21-15-9, the S2OH weight should be something you could do 2+ reps unbroken if fresh, the 15-12-9 weight should be something you could do 20+ unbroken if fresh, and the 12-9-6 S2OH, should be something you could do 15+ reps unbroken if fresh.
Bar weight -> as needed. Still should see three jumps in weight
Video courtesy of CrossFit HQ. Our pressing motion this cycle will be a classic Strict Overhead Press. Things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.
.8 Mile Assault Bike
50 Double Unders
Be ready for jelly legs coming off the assault bike. Suggest couple small hops before jumping into the DUs
DUs -> attempts through 75 rope contacts -> 50 penguin hops