TUESDAY WOD May 28, 2019

27
May

TUESDAY WOD May 28, 2019

CrossFit WOD
PERFORMANCE

Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10
Overhead Squats x 10
Single-Leg Jumps x 10

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar

Notes on this PERFORMANCE cycle:

Snatch – We will be snatching every other week throughout this cycle. The progression is built off two goals – (1) to strengthen and improve mechanics of the first phase of the lift (floor to knees), and (2) to establish consistent contact point at full hip extension. You’ll notice this week that the lift is separated into its phases – two lift-offs, then a reset to the “easiest” position of high-hang – which eliminates complexity and potential faults from floor to contact point. In future weeks, the lift-offs will stay and the starting point of the snatch will descend.

Back Squat – Our last cycle was focused almost entirely on back squat, so this cycle we’re rotating in much more single-leg strength work (like split squats) and front squats. We will only hit back squats about every 3-4 weeks for the next 9-12 weeks. When back squats do arise, they will be simple 5×5, 4×4, 3×3 style of lifting.

Upper Pressing – This is week one of an overhead pressing progression. We’ll start at 3-4 reps, we’ll increase intensity and add back-off sets, and eventually test your shoulder press in 9-10 weeks.

Conditioning – Nothing new, just keeping these long and simple. The goal is to keep the movement as accessible as possible so that you can focus on pushing the portions in which you’re expected to move through.

Hinging – We’ll be doing a lot of hinging conditioning sessions first, and then following them with posterior chain accessory work – including a heavy dose of barbell hip thrusts.

CrossFit WOD
FITNESS

Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Dead Bugs x 10
Death March x 10
Single-Leg Jumps x 10

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Kettlebell Swings
14 V-Ups

BootCamp WOD
BUILD 360

Coach Choice