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Monday, August 17, 2015

16
Aug

Monday, August 17, 2015

Glassman

A big thank you to Audrey, Josh and Carlye for coaching for the last 4 days while we have been in San Diego. We got a few days of much needed downtime and 2 days renewing our Level 1’s. The weekend was great, but the highlight was the surprise visit and talk of Coach Glassman. He is so passionate about the vision and mission of CrossFit and teaching the world the truth about nutrition,  health, prevention of disease, and exercise.  Listening to him was inspiring and a great reminder of why we do what we do everyday!

Essentials

Strength/Skill:

Warm Up:

3 Sets:

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

*Goal of linear progression of load each week of 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 75% @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#.

Skill:

WOD:
 In 8 Minutes:

  • 150 Double Unders (or 2 min of doubles)
  • 400m Run

Then in the remaining time: AMRAP of:

  • 5 Toe To Bar
  • 5 Burpee

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

Strength:

A) 5 Sets: (EMOM)

  • High Hang Snatch + 2 Overhead Squat @ 60% of 1 RM Snatch

*Goal of linear progression of load each week of 5-10#.

B) 4 Sets: (Every 2 Minutes)

  • Pause Front Squat x 2 @ 75% @ 23X1 (2 Sec Down, 3 Sec Pause, Up Fast, 1 Sec Pause)

*Goal to increase load each week 10+# if 75% is above 265#, and 5+# if 75% is below 265#.

Skill:

WOD:
 In 8 Minutes:

  • 150 Double Unders (or 2 min of doubles)
  • 400m Run

Then in the remaining time: AMRAP of:

  • 5 Toe To Bar
  • 5 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:

3 Sets:

Strength:

A) 4 Sets: (EMOM)

  • Clean + 2 Front Squat @ 70% of 1RM

*Goal to increase load each week by 10+# if 70% is above240#, and 5+# if 70% is below 240#.

B) 3 Sets: (Every 2 Minutes)

  • Back Squat x 8 @ 60%

*Goal to increase load each week by 10+# if 60% is above 330#, and 5+# if 60% is below 330#.

C) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Press x 3 @ 60% of 1RM

Goal to increase load each week by 20+ lbs.

Skill:

WOD:
 In 8 Minutes:

  • 150 Double Unders (or 2 min of doubles)
  • 400m Run

Then in the remaining time: AMRAP of:

  • 5 Toe To Bar
  • 5 Burpee
Additional:
  • 10 Minutes Mobility

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