Open Prep For the Week. CrossFit for Monday 9-12. Youth athletic Development starts MONDAY. Under-10 Foundations of Fitness starts TUESDAY.September 12, 2016
First Off, big thanks to Kayla for putting on a last minute Olympic Lifting mini-competition, complete with rules and judges. I understand a handful of PR’s were set including Jason M’s 190 lb snatch which lands him 3rd all time on the big board, with lots of room for heavier with a little technique assistance. Well done to all!
Parents- If you have yet to register and pay for your kids, please do so asap. Our 6 week fall youth programs start Monday (10 and up) and Tuesday (Under 10) respectively.
Monday- Sprint Training
A) At 0:00 “GRACE” 30 Clean and Jerks @ 135/95 Caps at 10 minutes.
If you get done in Sub 5 minutes start workout B at 10. If you finish GRACE between 5 and 10 minutes, Start workout B at the 15 minute mark.
B) 20 Thrusters for time 135/95. Caps at 10 minutes.
In both workouts, you should be aiming for a time of sub 5 minutes, so if you CAN do Grace Rxd but you know it will take you well beyond that, scale to your best guess of the heaviest weight that still allows you to finish in under 5 minutes. Use the same weight on both workouts. The one exception to this is if some condition is aggravated by one and not the other.
Home stretch. Push Hard. Two weeks from know you change gears into Olympic Lifting.
Deadlift x 90% x 1, x 93% x 1, x 96% x 1
Pause Deadlift (at knee) x 50-60% x 3 x 3
Back Ext x 10-15 x 3
Front Squat x Heavy Double
Hang Power Clean x 3 x 3
RDL x 6 x 3
GHD Sit Up x 10-15 x 3
Pull Up x 6 x 3
Bench x 8-10 x 3
Dip x 8-10 x 3
Hammer Curl x 8-10 x 3
Box Jump x 1 x 10
Squat x 70% x 6-8 x 2
Pause Squat x 50-60% x 3 x 3
Hanging Leg Raise x 15-20 x 3