Fitness: 3×5 Across
Perform your second 3×5 of Pressing for the cycle. Add 5lbs from last week’s weight.
Performance: 5/3/1 (3 week)
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3 Rounds For Time of:
20 Wall Ball Shots 20lbs,10′ / 14lbs,9′
Post time and Rx to comments.
Standardized Warm-Ups are a great opportunity to develop strength in the most foundational gymnastic movements. There are a lot of folks out there who can move a barbell around pretty well but still struggle with Pull-ups or Push-Ups. Even if some of these movements come easier to you, there is usually plenty of room for improvement with the more nuanced elements of each position. Focus on PERFECT execution and work at a steady tempo for each rep. The better you can do these movements in low intensity environments, the easier they get at high intensity.
After class intros, we’ll break out and perform Warm-Up 1 or Warm-Up 2. Which warm-up you do depends on how many times per week you come. If you’re a 1 or 2 time per week CrossFitter, stick to one of the warm-ups. The consistency will be helpful since the overall training volume will be lower. Otherwise, alternate each of these workouts scaling to your abilities.
Warm Up 1
5-10 Pull Ups (bands OK)
15 Hollow Rocks (or a 20 seconds Hollow Hold)
15 Overhead Squats
Warm Up 2
10 Push Ups
10 Ring Rows
8 each Reverse Lunges
Pull-Ups: Make sure you’re not craning your neck to get your chin over the bar. You should be looking across the room, not at the ceiling when you finish. Attempt a chest to bar every rep, even if you never touch. Also, stop flailing around and kicking your feet or David will yell at you.
Hollow Rocks: When you rock back (so that your butt comes up) make sure you’re not kicking your feet into the air. Either keep them low or bend your knees a bit.
Overhead Squats: You should be ACTIVELY pushing the bar UP the entire time. Also- barbells are better than PVCs. If you’ve got the shoulder mobility to use a barbell, do so. Even the lighter ones. Thinking about slowly descending into the squat while you continue to push the bar away from your shoulders.
Push-Ups: Again, make sure you’re not craning your neck. Keep your chin pulled back behind your sternum and stay as tight as possible.
Ring Rows: If these are easy you’re not horizontal enough. Make sure your hands touch your chest at the top of each rep
Reverse Lunges: Your front shin should stay almost vertical and each step should be smooth and consistent. Add a bumper plate to increase the difficulty.
Camille Leblanc-Bazinet Snatches 190lbs
Behind the Scenes of the Open, Part 2 (Featuring CFSBK!)