ANNOUNCEMENT: The Combat PT Tent will be closed this Tuesday and Friday for base activities. Workouts for those two days will be done either at the track or at home.
15 Cal Bike or 400M run
Spider-Man Lunge 30’
Walking Kicks 30’
Side lunge 30’
10 Over and backs
On rig: On rig, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Pull Ups, Chest2Bar Pull Ups
Barbell warmup: With an empty barbell and in Snatch grip, and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power snatch, power snatch from mid shin, OHS
Power Snatch + Overhead Squat
Sets start every 3 min
%s Based off 4Feb 1RM
Video courtesy of Will Flemming. Second run of our Snatch Complex for this Strength Cycle. Perform 1 Power Snatch, then go into 1 Overhead Squat. Again, the emphasis here should be tight core and active shoulders the second that weight goes over your head. Keep that core tight and shoulders active until you put the bar down. Also, don’t rush the OHS. If it takes a second or two at the bottom to make certain you are stable prior to coming up, do so. We should not be trying to rebound out of the bottom of the squat. The %s go up, so keep tight!
21/15 Assault Bike
15 Power Cleans (135/95)
9 Chest2Bar Pull Ups
Video courtesy of CrossFit HQ. With a Chest2Bar pull up, be it kipping or butterfly, one of the big things to think of is pulling the elbows back. This will help prevent an overly huge over extension in the thoracic spine. Yes, you will need to stick the chest out a little bit, but the bend in your spine should not be so huge that it puts your shoulders and upper back in a bad position.
Row -> 400M run
Bar weight -> 115/80 -> as needed
C2B -> Chin above pull ups -> Buddha Pull ups -> Ring Rows -> Table Row
Lat Stretch on rig – 1 Min per side
Saddle Pose – 2 Min