Workout of the Day
ASSISTANCE
3 Rounds for Quality
40 sec Bike
4 Bottom of Squat Plate Press Ups @ 2222 tempo
20 sec hanging knee tuck hold
4 Seated Tall Box Jumps
Notes
On the jumps, your goal is to reach full hip and knee extension while in the air, creating power to drive your body vertically into the air. The height of the box is less important, so feel free to use something low (and/or soft)!
STRENGTH
A. 1 Clean Pull + 1 Hang Clean + 1 Clean
6x(1+1+1)
B. Pause Front Squat
3×3
Notes
Take 6 sets to build towards a moderately heavy, technically perfect complex.
Create as much vertical drive through the legs and hips as possible in the clean pull. Practice being patient and feeling your weight through the center of the foot until that moment of aggressive extension. Couple that with quickly pulling under the bar in the cleans.
Hang Clean: Bar at kneecaps. There is considerable knee and hip bend in this position, and the shoulder joint should be very slightly in front of the bar.
After the complex, leave some weight on the bar and move it into the rack to get right into your squats. Use a controlled descent, pause for 1 full second at the bottom of every rep, and then stand without “bouncing” after the pause.
Try to go heavier than last week, while maintaining excellent technique: vertical bar path, no loss of spinal position, and a rock solid pause at your best depth.
CrossFit Group Class Programming Template (WK3/8)
Adam K is a longtime CFSBKer and outdoorsman. Here he is at 16,000 ft above sea level in Nepal sustainably hunting ram. Adam uses CrossFit with several extra “Chad” benchmark workouts to train for these hunts
CHRONICLES FROM THE CROSSFIT FOR HEALTH SUMMIT: FROM OPIOID OVERDOSE TO CLEAN WITH COMMUNITY
Chris Spallina is a friend of CFSBK and involved with the Phoenix program which we host. Read about his recovery story below:
On May 24, 2018, Christopher Spallina woke up on the ground next to his car in Hazlet, New Jersey, surrounded by the police officers who’d resuscitated him. He’d survived a near-fatal overdose of fentanyl, a synthetic opioid 100 times stronger than morphine and 50 times more potent than heroin. Just 2 milligrams can kill a person.
Spallina had thought what he’d taken was heroin, and he could handle 15-20 bags (about 2 grams) a day of that. So he consumed two bags in his parked, but running, car.
When Spallina awoke, an officer pointed to some children playing basketball about 100 feet away.
“You see those kids over there?” the officer said. “You could have killed those kids, and you would have went back to prison for the rest of your life.” Read the full article on CrossFit.com here