Prep for…
pic courtesy of CrossFit HQ.
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005
Scaling Options:
Run – 1K row
Back Ext – Good mornings w/PVC
Sit Ups – Feet anchored sit ups
Happy Fourth of July! Don’t forget, the gym is on Holiday Hours.
video courtesy of Rigorous Training. 2-fer-1 wall balls. All you’re doing is adding an extra squat per rep.
Scaling Options:
KB – 53/35
WB 2fers ->WB
Clean – last weight used in S/S/S
C2B – chin above
HSPU – Pike push ups
Grill out! Eat, drink, light off fireworks, be safe
Increase weight ea set
Looking for heavier weight than the 5X5 week, but, still, reset the back each rep and wind up the hips.
*50yd = 25yd down and back
Video courtesy of Rogue Fitness. Big things to remember: thumb pointed behind you when bell goes between your legs, violently extend hips and pull the elbow high, then PUNCH through (this will help avoid the bell smack on the arm)
Video courtesy of T-Nation. Quick demo of suitcase carrying with a KB. Keep your core tight and don;t let the body lean at all. Stay straight!
Scaling Options:
Kettlebell – weight as needed
Use 1RM set 15Jun
Video courtesy of CrossFit HQ. Level One Seminar Instructor and all around great coach, Doug Chapman, going over the benefits of snatching from the blocks.
Scaling Options:
Power Snatch – 80% of 1RM
WB – 14/12
DU – 3:1 SU ratio
Increase weight ea set
Benchmark Day! Speed is your friend today, but don’t lose form. That said, Kipping Ring Dips may be your friend today…
Video courtesy of Rogue Fitness
Scaling Options:
Power Cleans – Shoot for 70% of 1RM
Ring Dips – stationary/ box dip
Prep For…
Pick courtesy of CrossFit HQ. U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.
Scaling Options:
Run – 500m row
Back Squat – shoot for 50% of 1RM
Jerk – shoot for 50% of 1RM
Increase weight ea set
video courtesy of Rogue Fitness. Matt Chan going over the finer tips of doing Jerk from Blocks. The Fitness Center paid good money for our Jerk Block sets. Let’s make good use of them!
Scaling Options:
Deadlift – Shoot for 70% of your 1RM
Use 1RM set 15Jun
Video courtesy of Catalyst Athletics.
Execution: The block clean should be performed identically to the clean except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
Notes: When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power clean from the same starting height.
Purpose: The block clean will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.
1 min rest, then…
Scaling Options:
None for double-unders
Pull Ups – Ring rows
Ring Dips – Stationary Dips, if that won’t work, go to box dips, then bench dips
Increase weight ea set
video courtesy of Rogue Fitness. The point of the deficit dead is to build power at the bottom of your dead, where a lot of folks hit a sticking point. For the first set, you may not want to go touch-and-go, but rather reset the back each time to feel the position better.
Scaling Options:
KB – As needed
T2B- K2E, but still strict
Put bar just below the knee, and complete a deadlift.
Use 1RM set 15Jun
video courtesy of Catalyst Athletics.
Execution: The block snatch should be performed identically to the snatch except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.
Notes: When lifting from the blocks, the pressure on the feet prior to the bar being separated from the blocks will need to be farther back toward the heels than it would be during a lift from the floor when the barbell is at the same height, or in the starting position of a hang power snatch from the same starting height.
Purpose: The block snatch will force the lifter to accelerate the bar more rapidly because of the limited distance available to accelerate, and because it’s beginning from a dead stop with no prior stretch or tensioning of the lifting muscles as would occur from a hang position. This means it can be a good choice for training speed and rate of force development. It can also be used during periods of time when the loading on the back and legs needs to be reduced somewhat. Additionally, lifting from the blocks rather than from the floor reduces the loading on the back and legs, meaning that it’s less taxing on the lifter.
Scaling Options:
Use 75% of Snatch 1RM
