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Friday, August 14, 2015

13
Aug

Friday, August 14, 2015

Lance, LaLa, and Trever.  Just hanging out lifting some weights and smashing some meet PR’s!!!  So proud of these three.  They competed last weekend at CrossFit Roots in their annual Oly Meet.  All three hit meet PRs and came close to hitting all time PR’s.  Consistency and hard work, the not so secrete-secrete ingredient.  Great job you guys!!!

Essentials

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Power Clean + Hang Clean (Just Below Knee) + Jerk

Skill:

WOD:
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @ 65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

Skill:

WOD:
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings 55/35
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Overhead Squat x 10
  • Hollow to Arch Rolls x 5 ea.
  • Wall Facing Handstand Hold x 30 Seconds

Strength:

A) 4 Sets: (Every 2 Minutes)

  • Clean + Hang Clean (Just below Knee) + Jerk x 3 @65% of 1RM Clean and Jerk

*Goal to increase wt. each week 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Back Squat x 6 @65%

*Goal to increase each week 10+# if 65% is above 330#, and 5+# if 65% is below 330#.

C) 3 Sets:

*Select a weight to challenge positions.  Pause for 3 seconds at the bottom of the squat with the bar locked overhead.

Skill:

WOD
“Helen”

3 Rds For Time:

  • 400m Run
  • 21 KB Swings 55/35
  • 12 Pull Ups
Additional:
  • 10 Minutes Mobility

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