From Coach B-
Are you an athlete looking for more sport specific training in CrossFit? Here is an option, Now available for our competitive athletes and anybody else interested-this Monday starts the first day of our new additional programming. We will be using different methods from other established training programs and of course in-house programming. In this period we will be using more technical movements, and a much heavier/ larger amount of volume. Which brings me to a very important piece, TAKE CARE OF YOUR BODIES. Mobility and recovery are essential. This is optional training I do ask if you do choose to commit to training give it at the minimum 3 weeks. If at any point you feel as if you are worn down and need to recover. Please do! listen to your body. If you are on any specific diets I suggest that you make sure you are eating enough to make sure you can keep up on calories.
I am excited to see how everybody progresses with this if you guys have any questions please contact your coaches immediately.
***These workouts will most likely take more than the hour-long class it is very important that you move efficiently through class. Come in to class with percentages and numbers already in hand, If you need to break up the portions into AM and PM sessions that is fine. Make sure you are taking at least 1 Full day of rest per week. Active recovery is a good choice but just remember rest is just as important as training.
50Ft squat and walk
10 Pass throughs
6 sets of
Halting Snatch Deadlift + Snatch Pull + Power Snatch + Snatch
Rest 2-3 minutes
Over the course of 8 sets, build to a 90-95% of 1-RM Split Jerk
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest 2 minutes between sets.
Pull Up challenge-Chin up grip (Supinated Grip)
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