Main - CrossFit Performance Warm-up Warm-up (No Measure) Partner Thoracic and Overhead mobility 10 Scap Push-ups 1min of Bar Dead Hang, stretch lats 10 Stork Pistols 10m OH Lunge 10m OH Reverse Lunge 10 Perfect Goblet/Front Squats 10 Reverse Lunges 5 Thrusters 5 Power Snatch 5 Box Jumps Pull-up skills, drills & positions Weightlifting 7-10 sets of 3: Combinations of Beat Swing/ Big Beat/ Pull-up/ C2B practice. To be performed with barbell work. Front Squat (20RM, 3 attempts max) There are a number of ways to approach this. More experienced lifters might do small warm-up sets and choose your target load then go for it, one and done. Alternatively less experienced lifters might do a light and moderate set of 20 first to get a feel for what this will be like or perhaps even inadvertently finding your 20RM on those. Focus on beautiful Front Squat form for the entire set! Front Rack Lunge (Reverse Lunge 3 x 10 steps at 1/3rd of FS 1RM) Accessory to FS, only to be done by those that have time after Front Squats. Metcon Triple EMOM5 (15 Rounds for reps) EMOM5: 5 Thrusters & 5 Pull-ups EMOM5: 5 Power Snatch & 5 Pull-ups EMOM5: 5 Box Jumps & 5 Pull-ups The goal of this training piece is the right load and right progressions for every athlete - it shouldnt be easy but it shouldnt be ridiculous to get your reps done either. Get the work done quickly each round to ensure rest and recovery. The numbers can be modified down if needed to ensure consistency, all barbell work must be unbroken. The pull-ups can be modified up (C2B) or down (Jumping) to suit the athlete. Rx = 45/30kg, Pull-ups, 24/20 Rx+ = 52.5/35kg, C2B, 30/24 Do not exceed 35 seconds work in the start of each minute.
Posted on: Sun, 14 Sep 2014 13:00:52 +0000