20201008

Warmup:

400M jog or 500M row

10 Pushup2Downward Dog

10 Spider-man Lunge to Samson Stretch

10 V-Ups

5 High-Knee jumps

10 Bent over huggers

10 Over & Backs

5 Wall Walks

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Press, Push Press.  Put down bar, shake out arms.  Pick bar back up in Snatch Grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high Hang Power Snatch, Power Snatch from Mid Shin 

 

S/S/S:

Push Press

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our pushing movement for this cycle will be the Push Press.  With Push Press, you should see a significant increase of weight you can handle vs. the weight you used for Strict Press.  With Push Press, getting a powerful dip, and then drive with the hips should get the bar moving fast!  Just don’t re-bend the knees as you begin to push up. Don’t want to turn these into Push Jerks.  Best way to avoid the re-bend of the knees is to squeeze your butt as you extend the hips and knees.  This should keep them good and straight as your press HARD!

 

WOD:

AMRAP 14:

2 Power Snatch (95/65)

2 Handstand Push Ups

30 Ab-mat Sit Ups

4 Power Snatch

4 Handstand Push Ups

30 Ab-mat Sit Ups

etc…

 

*Add 2 reps per round per movement*

Video courtesy of CrossFit HQ.  Some good HSPU pointers.  Nice ascending ladder with Power Snatches and Handstand Push ups with a constant number on Ab Mat Sit Ups.  The shared constant in these movements – TIGHT CORE!  Keep that core engaged in the Snatch to make it more efficient.  Keep it tight in the HSPUs to keep your body stable while upside down.  And keep a tight core to jam through those sit ups!  

 

Scaling Options:

Bar weight -> 75/55 -> as needed

 

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

 

Ab Mat Sit Ups -> Feet anchored

 

Cool Down:

Cobra Pose – 2X1 Min hold

 

Thread the Needle hold – 1 Min per side

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