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Wednesday, May 6, 2015

5
May

Wednesday, May 6, 2015


I think we’ve all heard the saying “Stronger People are Harder to Kill.”  There have been quite a few studies that show this statement is true, and that there are a lot of health and quality of life indictors that are correlated to how strong a person is.  For example if an individual is unable to perform a bodyweight deadlift, studies have shown that-that person is predicted to have a shorter life expectancy. 

This video is a story about Miranda Oldyroyd, who is a part of the CrossFit HQ Certification staff.  A couple of years ago she was in a car accident and suffered some pretty life threating injuries, and the strength in which she developed through CrossFit actually saved her life. 

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
AMRAP in 7 Minutes:

  • 12 KB Swing
  • 9 Ring Dip
  • 6 Burpee
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Snatch

*Pause for 3 Seconds in dip then drive.

B) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

C) (Option A) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

(Option B) 3 Sets:

  • Hang Clean Pull x 8 (AHAP)
  • Seated DB Shoulder Press x 10
  • Supine Row as horizontal as possible x ME + 3-5 Negative Supine Row (If you’re able to perform more then 10-12 supine rows add weight to yourself)

Skill:

WOD:
AMRAP in 7 Minutes:

  • 12 KB Swing 55/35
  • 9 Ring Dip
  • 6 Burpee
Additional:

Competition

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

  • Behind the Neck Snatch Grip Push Jerk + 2 Overhead Squat @ 75% 1RM Clean and Jerk

*Pause for 3 Seconds in dip then drive.

B) 4 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1RM

*Goal is to increase 20# if 80% is above 265#, and 10# if 80% is below each week.

C) 2 Sets: (Rest 3 Minutes between Sets)

  • Single Arm Bent Over DB Row @ 1111 x ME (1 Second up, 1 sec pause, 1 sec down, 1 sec pause. Once you fail to stay with tempo set is finished)

*Choose a weight that will allow you to perform 15-20 reps.

D) (Option A) 3 Sets:

  • Hang Clean Pull x 8 @ 100% of 1RM Clean
  • Strict HSPU x ME + 3-5 Negative HSPU @ 6-8 Seconds eccentric (If you’re able to perform more then 10-12 UB Strict HSPU add deficit or weight vest)
  • Pronated Grip Strict Pull Up x ME + 3-5 Negative Pull Up (If you’re able to perform more then 10-12 Strict Pull Ups add weight to yourself)

Skill:

WOD:
(Optional Conditioning WOD)

AMRAP in 7 Minutes:

  • 12 KB Swing 55/35
  • 9 Ring Dip
  • 6 Burpee
Additional:
  • 10 Minutes Mobility

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