<![CDATA[This week we are beginning the gear up for the “Open” season with our CrossFit competition team program. With the A League of their own competition coming up we are still focusing on our barbell complexes as well as some of the staple CrossFit movements (Double Unders, Toes to Bar, etc.) Somethings were out of balance when recharted the WOD’s so I am currently re writing them. Here is tomorrows. We are also making sure our rotator cuff and T-Spine work is happening throughout the programming. Gymnastics WOD Warm Up Mobility Warm Up Strength WOD A. Snatch from mid hang (below knee) – 10mins to heavy single B. Snatch pull off 2” deficit (stand on plates) 3 x 3 @ 90% of Snatch C1. Back Squat @ 95% 3 x 1 -2min rest between sets (Slow down, fast up) C2. Scapular Plane External Rotations 3 x 8
For time: 1K row 50 thrusters @ 45/35 30 pull ups Notes: Hit the row @ 90%, don’t pace it.. hit the rower at 26-32 spm. I don’t want people pacing the row for the thrusters. guys should be shooting for sub 6:00 and girls goal is sub 7 minutes Core Work Tabata Hollow Rocks 3mins Day 2 A. PC + PJ – build to a tough double in 10 minutes B. 3X5 Tempo Front Squats @ 70% (3 counts down, 3 count pause at bottom, 3 counts back up, no stop at the top) B2. Kneeling Box Mobilization 3 x 4 C. Weighted Dip 4 x 5 C2. Prone Low Trap Raise 3 x 8 MetCon AMRAP in 10 min: 5 Push Press (80% 1RM) 15 burpees to plate 200m run
Day 3 A. Muscle snatch – Work up to a max for the day in 7 minutes or less. B. Snatch balance – Work up to a max for the day. Start off with no dip, and once you begin to fail, add a dip and continue to increase the weight C. DL @ 80% 4 x 2 (Banded) D1. CG bench press 3 x 3 (90sec rest) D2. Pendlay Row 5 x 5 (60-90sec rest) E. 3 x 8 Scare Crows
MetCon 10 rounds – Every 2 minutes 20x calories on AirDyne
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