Mobility
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WOD: 6 Rounds of 1 minute of work with 2 minutes rest of --
3 Burpees and Power Clean + Jerk + Back Squat + Rear Jerk
Go as heavy as you can
* This can be done as a 3 person team WOD or as stated above...individually.
CrossFit Hot Springs |
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Warmup - Row, Burgener Warmup, 7 - 5 - 3 of Pullups and ATG Jump Squats
Mobility ------- WOD: 6 Rounds of 1 minute of work with 2 minutes rest of -- 3 Burpees and Power Clean + Jerk + Back Squat + Rear Jerk Go as heavy as you can * This can be done as a 3 person team WOD or as stated above...individually.
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Warmup: Row, OH Mobility, Burgener Warmup (OH Mobility includes handstands holds, shoulder mobilty, squat preparation) ------ Strength: EMOM for 15 minutes -- AHAP 1 Power Snatch and 1 Hanging Full Snatch *Very important* -- If you don't have really good OH Squats yet and thus the ability to do a full Snatch...you will do two Power Snatches instead. ---------------- WOD: 15 Minute AMRAP 10 Power Snatches 95/65 1 Rope Climb 10 Ring Dips 50 M Walking Lunge Below...most of you have seen this before...but watch it again. Rest day for most everyone.
**However, as I posted yesterday, OPEN GYM tomorrow morning from 7 to 9 if anyone wants to come in and make up anything or work on Olympic lifts or make up one of the wods from earlier in the week. Cory will post later or use the group text to notify if he can be available in the afternoon. Warmup: Row, shoulder mobility, dumb bell clean technique
----------- Strength: 15 minutes to find 1 Rep Max on Press (strict shoulder press...if you ask me if you can use your legs, there will be burpees involved...Ha!) ---------- WOD 50 DU's -- 10 hanging dumbbell cleans 50#/ 30# 40 DU's -- 20 hanging dumbbell cleans 50#/30# 30 -- 30 20 -- 40 10 -- 50 --------------------- * While Thursday is an off day...I will be available for a couple of hours in the morning if anyone wants to come in to work on Olympic lifts...nothing heavy...simply technique work. 7 am and 8 am ...I will likely have a beginner or two coming at 9 AM for fundamentals. Please let me know if you are available and wish to come. I need to be prepared if 15 people are going to be there like todays 8 am class. -- Jay Warmup: Row, Rack Mobility, Burgener Warmup (go through Burgener once with PVC then once with just a bar. Then start working your way up to a pretty heavy power clean and jerk.
------- Strength: EMOM for 15 minutes -- AHAP (As Heavy As Possible) 1 Power Clean and Jerk ------- WOD: 3 rounds for time: 5 Power Cleans 155/95 20 M Front rack walk (if room...use the barbell you're cleaning...if not...KB's) 250 M Row 5 Chest to Bar Pullups Warmup : 400 M Run, then 3 rounds of 5 light KB Swings and 5 ATG (ass to the ground) jump squats. Mobilty and stretching of your choice to prepare for Squatting.
------ Strength - 15 minutes to find your 1 Rep Max on either FRONT SQUAT or BACK SQUAT -------- WOD: 3 Rounds for time: 400 M Run 20 Unbroken Back Squats 95/65 20 Unbroken KB Swings 53/35 *** Yes...do the reps unbroken! If this means you have to sacrifice a little time to recover longer after the run and before the KB's...do so...but do the reps unbroken. ----- Cool down: Stretching, rolling, airdyne, rowing...etc |
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