MOVEMENT PREP: Lax ball feet and calves 3 minutes, wall quad or spiderman 1 min/side
2 Rounds: 3 TGU sit up/arm, 3 bottoms up strict press/arm, 10 goblet hold lateral squats
A1. Back Squat x 10 reps @ 60-65% x 3 sets, Rest 60 seconds
A2. Strict Pull up or Ring Pull up x 5 reps @ 21×2 x 3 sets, Rest 60 seconds -Ring pull ups for those who can do unassisted pull ups at the prescribed tempo
10 minute amrap
Double KB or DB Thruster (24/16kg)
Hollow Rocks x 20 seconds, Rest 40 seconds x 2 sets
Arch Rocks x 20 seconds, Rest 40 seconds x 2 sets
Sunday’s will now be reserved for open gym only. This is your opportunity to make up a workout from earlier in the week, practice a skill, or complete a workout of your choice.
If this is normally your rest day, consider some additional recovery techniques you can utilize to set yourself up for a successful week.
30-40 minutes of active recovery work. Preferable methods are the Assault bike or Airdyne for an easy ride. Next option would be an easy swim. From there go to the rower, but consider breaking it up and walking around every 3 minutes for 1-2 minutes to stay away from excessive flexion and extension.
Mobility and Maintenance
Spend 30-60 minutes working on self restoration. The key areas will differ from person to person. For the majority of us, the upper back (thoracic spine), shoulders, hips and ankles need the most time. Use Kelly Starrett’s Mobility WOD or other mobilizations you have learned in class. Or see a specialist for 60 minutes. Inflammation maintenance such as compression, contrast baths, epsom salt baths, float tanks, etc. may also be useful for some individuals.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts and allow for full recovery throughout the week.
This can be different for everyone. Meditation, visualization, reading, or gathering with friends and family can be considered restorative. The key is to engage in activities that make you feel fulfilled and recharged.
A. Push Press @ 70-75% of PP x 4 reps x 3 sets
B. Snatch DL @ 105% of snatch x 2 reps x 3 sets
C. HS Walk Practice
2K row TT
*Use negative splits starting off at a strong pace, but one that allows you to drop speed every 500m.
Example for a male
2000m – 1500m @ 1:45
1500m – 1000m @ 1:43
1000m – 500m @ 1:40
500m – 0 @ empty it
Team cash out time permitting
MOVEMENT PREP: Mash adductors and quads 4 minutes, wall quad/spiderman 1 min/side
W/monster band around knees 2 Rds – lateral monster walk x 10 steps each direction, 10 glute bridges, 10 air squats STRENGTH:
A. Back Squat @ 70-80%x 2 reps x 5 sets, Rest 1-2 minutes
B. Front Squat @ 60% x 5-7 reps x 3 sets, Rest 60 seconds
More coaching tips from CFCC’s own Coach Justin and Morgan! The Wall Walk-Up is a great movement to throw into a warm-up with just about anything that you might need to do overhead (pressing, benching, jerking) but it is also a challenging way to get in some anti-extension (“sexy” back) trunk work. Take a look, and if you are a CFCC member already, come out to our bi-weekly gymnastics classes on Tuesday and Thursday to make these better!
Last chance to sign up for the Rowing Seminar this Sunday! Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you can learn to maximize efficiency you will be able to avoid wasted energy and perform better. It may not seem like it, but rowing is a full body movement, involving technical aspects similar to olympic weightlifting. Come learn how to master the perfect stroke on Sunday from 12-2pm with national champion rower Jana Heere. Sign up on Mindbody under “Seminars”
WORKOUT OF THE DAY:
MOVEMENT PREP: Foam roll t-spine 1 minute, foam roll t-spine w/pvc in snatch grip 1 min, external rotation stretch w/pvc 1 min/side + calf stretch
2 Rds: 60ft waiters walk/arm, 10 pvc pass throughs, 5 close grip OHS w/pvc (“close” is determined by the athlete and dependent on mobility)
A. Snatch x 1 rep x 4-5 sets building in weight to a tough single in 15 minutes
Rowing is a critical part of CrossFit. We use the Concept2 often within workouts, where seconds and energy can be lost or won. Whether you are sprinting for 30 seconds or rowing a 2k TT, every correct or incorrect stroke can have dramatic implications on the results. If you can learn to maximize efficiency you will be able to avoid wasted energy and perform better. It may not seem like it, but rowing is a full body movement, involving technical aspects similar to olympic weightlifting. Come learn how to master the perfect stroke on Sunday from 12-2pm with national champion rower Jana Heere. Sign up on Mindbody under “Seminars”
Strongman movements including yoke carries (above), sandbag carries and throws, and heavy KB farmer’s carries were implemented into this year’s CrossFit Games programming. Don’t forget, CFCC offers strongman classes and programming to any member willing to make a commitment to an entire cycle. Strongman Cycles run anywhere from 4-8 weeks. During these cycles you will learn a variety of the movements found in strongman competition (think logs, yoke walks, viking presses, farmers carries, to name a few), do various types of odd implement training (sandbags, kegs, stones, etc) as well as improve your overall strength. If you are interested in learning more or in joining us for the next cycle, please contact record at firstname.lastname@example.org
WORKOUT OF THE DAY:
MOVEMENT PREP: banded hamstring stretch 1 min/side, wrist stretches 1 min
2-3 Rds: 3 yoga push ups, 5 Reverse lunge + rdl/leg, 30 second hs hold
A1. Clean RDL to below knee @ 23×1 x 5 reps x 3 sets, Rest 60 seconds
A2. HSPU Negatives x 3-5 reps w/3 second descent x 3 sets, Rest 60 seconds -scale up to deficit negatives