Come in for another great day of fitness this Friday. Both CrossFit Lando locations will be jumping off!! Benchmark time!!!
Apparel time : both Woburn and Charlestown will be locked and loaded mid/late next week!
Note on strength for the day: You will have 20 minutes or so to work to a max 2 rep lift. This will be from the floor and must be touch and go to count. Spend a lot of time warming up but be sure to warmup with the lift we are doing. This seems silly to say but it’s a very common mistake in CrossFit doing Weightlifting. There are a lot of drills and accessory lifts that help with the lifts, however when you have a goal to work for you must simplify.
Looking at today for specific example, your goal is to find a 2 rep snatch. Hopefully this is a PR but that is always dependent on your training period. Your coaches will take you through the Snatch and work some drills for 3-5 minutes to introduce the class to the movement, but once it’s go time spend most if not all your time on the movement, in this case the Squat Snatch. Too often people spend time doing pulls, deficits, reverse double whammies, triple lutz double flip pancake snatch clean overhead ghd rows, that they don’t get the body ready properly to actually do what they are supposed to do.
Lifting is about repetition, but the CORRECT repetition. This means both correct technique and correct movement pattern in general. You can snatch pull the shit out of the place for 10 minutes but if you are trying to 2rep your Squat Snatch those pulls aren’t going to do a hell of a lot for your bottom position when tired and pushed an extra degree below normal flexion in your ankles.
In other words, if you only have 20 minutes, the best way to get ready to Squat Snatch is….TO SQUAT SNATCH!!!!
FRIDAY
BootCamp (TBD)
WARMUP: done at 8/10 intensity level
When clocks starts begin:
2 Wall Climbs
400m Run
40 Double unders/80 singles
2 Wall Climbs
@ 6:00 start…
1. 10 Rounds, 30s work 30s rest
Max Effort Hang Squat Clean Thruster, 75/55
– should be a weight you can do UB for all 30s
rest 3:00 then
2. 100 Hollow Rocks or ME in 4:00, whichever comes first
rest 3:00 then
3. Conditioning : 3 Rounds
Row 500m
Run 400m
20 Push-Ups, hand release
30 Situps
40 Squats
– rest 2:00 after each round
CrossFit
Strength : Snatch
Find a 2 rep max TnG Squat Snatch (as able)
– Read above
WOD : “Isabel” : 10 minute time cap
30 Snatch 135/95
S : 75/55
L1: 95/65
– Ideally this is scaled where if not Rx you do this in 4-5 minutes. If you are “going for it” then longer is acceptable, but you want to be well under the time cap!
The Program
1. Strength and WOD
2a: 4×4 Snatch Deadlift @ 110% snatch, rest 60s
2b: 4xME OHS (from rack) 175/115, rest 90s
3. 50 strict ring dips, 40 strict pull-ups, 30 deficit push-ups, 20 explosive pause box squat (3s pause on box in active position, 155/105 on back, try and get elevation off floor)
4. 5×20 GHD Situps AFAP, rest as needed between sets
