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.

 

Warmup:

15 Cal Bike or 400M run

Spider-Man Lunge 30’

Walking Kicks 30’

Side lunge 30’

Inchworm 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

S/S/S:

Power Snatch + Overhead Squat

 3@65%

3@70%

2@75%

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!

WOD:

3 Rounds:

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.

 

Scaling Options:

Row -> 400M run

Bar weight -> 115/80 -> as needed

C2B -> Chin above pull ups -> Buddha Pull ups -> Ring Rows -> Table Row

 

Cool Down:

Lat Stretch on rig – 1 Min per side

 

Saddle Pose – 2 Min