Thank you to everyone that came to our Bring-a-Friend/Free workout. We hope everyone had a great time!
UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat (Wk4)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“De-Throned”
Complete 4 rounds for time of
12 x DB Snatch (50/35)(alternating)
12 x Toes-2-Bar
12 x Box Jump Overs (24/20)
Post times to comments.
Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
Happy to be coming back from vacay!!! Sad to say that my wrist sprain is actually a fracture. I also have an ankle sprain. Boo-hiss!!! Modifications for the next month, then looking forward to easing back into everything.
Happy to be coming back from vacay!!! Sad to say that my wrist sprain is actually a fracture. I also have an ankle sprain. Boo-hiss!!! Modifications for the next month, then looking forward to easing back into everything.
“Back Squat Wk4” : 135 x 5 x 3
“De-Throned”: 12:24 (Modified; 40# DB, 20″ Jump on Box)
Back squat: 195#.
“De-Throned”: 10:24 Rx.
Backsquats: 3×5 @ 100
De-Throned: 17:43 (K2E, 30# DB, 16″ stack of plates)
Back Squat: 160#x5
“De-Throned”: 15:26 Rx’d