CrossFit Turbocharged – CrossFit
Misfit Snatch Warm Up w/ Empty Barbell or PVC
10 Alternating Jump Lunges
10 Inch Worms
20 Banded Glute Activation
Mobilize w/ coach-emphasis on O/H for shoulders using PVC
2×3 Tall Snatch
(@ a weight that is moderately heavy. Think about using a weight that is heavy enough, yet doesn’t sacrifice an ounce of technique. Focus on the speed getting under before we get into the full snatches to come)
3×3 Snatch 65%-75%
(More specifically…1×3 65%, 1×3 70%, 1×3 75%)
Open Competitors…pause for a moment after your Snatches to assess whether or not you are up to continuing the rest of our Oly portion today. You may decide that some extra rest may be more beneficial for you if you have any tightness, soreness, general fatigue etc. Or, continue with…
3×3 Snatch Pull from Hang 90-100%
3×3 Snatch DL hold at Knee on way down
to go into 3 Pendley Rows aka 1 Snatch DL followed by 3 Pendley Row@90% (of Snatch)
Metcon (No Measure)
18 Minute EMOM:
Odd Min: 8 DB or KB Reverse Lunges From Rack Position @50/35 in each hand + 5 Push Press w/ same DB’s or KB’s
Even Min: Movement 2 is your weakness w/ 20 seconds rest at the end of each minute.
Open competitors may also use their even minute as active rest (anything from particular areas to stretch, a movement super light and low reps, or laying down on a lacrosse ball in between the scap to open up over head movements, etc)
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t always improve our technique with a high heart rate–that’s what we refer to as “training”.
Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose one“Goat” to work on. Coaches will have suggestions in class if you need them.
If you are doing 17.2 tomorrow, be sure not to over work anything. Plan accordingly for appropriate recovery and be sure cool down
to aid in this process.