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Monday 130909

8
Sep

Monday 130909

Congrats and great job to Jason who competed and completed his first ever Triathlon this weekend.  In addition great job to William and Kelsey along with their partner Jess and ZJ, as they competed in the Cops Fighting Cancer Competition. 

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Essentials

Strength/Skill:
Warm Up:

4 Sets:

  • Partner Resisted Banded Sprint x 20 yrds

Strength:

5 Sets: (Every 2:30)

  • Deadlift x 4-5 @3111
  • Rest 45 Seconds
  • FLR on Rings x 25-40 Seconds

Skill:

WOD:
For Time:

  • 150 Russian KB Swings

*KB must remain swinging at all times, any stoppage counts as breaking which equals 10 burpees.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

4 Sets:

  • Partner Resisted Banded Sprint x 20 yrds

Strength:

8 Sets: (Every 2:30)

  • Deadlift
  • Set 1 – 5 Reps
  • Sets 2-4 – 3 Reps
  • Sets 5-8 – 1 Rep

Skill:

WOD:
For Time:

  • 200 Russian KB Swings 55/35

*KB must remain swinging at all times, any stoppage counts as breaking which equals 10 burpees.

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) 6 Sets: (Every 2 Minutes)

  • Snatch x 1 rep @ 90-95% (Across)

B) 3 Sets: (Every 2 Minutes)

  • 3-Position Halting Snatch Deadlift

*Use a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

C) 5 Sets: (Every 3 Minutes)

  • Front Squat x 4-5 reps @ 41X1 (MUST increase weight from last week by 4-6%)

Skill:

WOD:
3 Sets Each/Total For Time:

  • 18 Thrusters 100/70
  • 18 Pull-Ups
  • Rest 2 minutes
Additional:
  • 10 Minutes Mobility

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