Workout of the Day: Friday, 8.16.13

“We acquire the strength we have overcome.” 

-Ralph Waldo Emerson

Linz, putting her HUSTLE tank to work next to Mason (left) and Silki (right). We still have a bunch of CFCC apparel if you need any to wear to CrossFit Generation’s competition tomorrow – just ask at the front desk!  If you have questions about hitching a ride to CFG on Saturday (from about 9-4pm) hit up our Facebook Page with your questions!



MOVEMENT PREP: Lax Ball Feet and Lower Legs, 3 minutes per side. Gastroc Soleus Stretch, 1 minute per side. Wall Quad Stretch from Spiderman,1 minute per side. 30ft. of each: Samson Stretch Lunge 6-point Reach. Spend at least 2 occupied minutes in this stretch. Partner Assisted PVC Standing or Half Squat Perturbations, 1 minute for each partner (30 seconds per side).

SKILL WORK: Snatch Drills


4 rounds of, 45 seconds on/15 seconds off at each station:

Snatch (95/65) (Full Squat required)

Jump Squats (the same load barbell goes on your back)

Reverse Crunches (watch this for details)

Recoiled Medball Rollover Stomps to the Floor (watch this for a reminder on how this movement works)

*It sounds funny to have to write this, but for those of you who are thinking about “scaling up” the snatches for today, please refrain from doing so even though your strength or skill might tempt you to – this workout is about moving a light load as efficiently as possible – think of it as the equivalent of being asked to run 400m and constantly wanting to scale up to a 400m run with a 50lb. vest – at some point, the intensity it takes to run WITHOUT the vest will become necessary, no matter HOW strong you are.

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