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Monday 130902

1
Sep

Monday 130902

We will be on Holiday hours:  There will only be two classes today, 8:30 and 9:30 am.

If you didn’t come into open gym on Sunday you missed the “Fittest Man On Earth,” Rich Froning Jr. stopped by.  No wait, thats Josh!!!

Essentials

Strength/Skill:
Warm Up:

  • Partner Medball Sit Up Tosses x 50 Each

Strength:

Skill:

WOD:
In teams of two, Complete AMRAP in 10 minutes:

  • 10 Pull-Ups
  • 10 Jump Squat

*Only one partner working at a time, alternate full rounds.

Rest 5 Minutes

In teams of two, Complete AMRAP in 10 minutes:

  • 200m Run
  • 10 Box Jump Overs 24/20

*Only one partner working at a time, alternate full rounds.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Partner Medball Sit Up Tosses x 50 Each

Strength:

Skill:

WOD:
In teams of two Complete AMRAP in 10 minutes:

  • 10 Pull-Ups
  • 10 Bar on Back Jump Squats 45/30

*Only one partner working at a time, alternate full rounds.

Rest 5 Minutes

In teams of two, with only one partner working at a time, complete AMRAP in 10 minutes:

  • 200m Run
  • 10 Box Jump Overs 24/20

*Only one partner working at a time, alternate full rounds.

30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Snatch Pull x 3
  • Snatch High Pull x 3
  • Muscle Snatch x 3
  • Feet Transfer x 2″, 4″, 6″
  • Drop Snatch x 3
  • Heaving Snatch Balance x 3
  • Sotts Press x 3
  • Duck Walk x 5 Steps Forward/Backward
  • Overhead Squat x 3
  • Hang Snatch x 3

Strength:

A) 10 Sets: (Every 90 seconds)

  • Snatch x 1.1 (rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

B) 3 Sets:

  • Halting Snatch Deadlift + Snatch High Pull @ 100-105%

(pause 2 seconds at mid-thigh)

C) 4 Sets: (Every 3 Minutes)

  • Front Squat x 5-6 reps @ 41X1

*Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps.

*We’re going to use this week as a de-load week so please do not exceed 70%.  In the weeks to come we will increase the loading by approximately 5% each week, so be sure to track your results.

Skill:

WOD:
AMRAP in 8 minutes:

  • 5 Hang Power Clean 185/135
  • 10 Toes-to-Bar
Additional:
  • 10 Minutes Mobility

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