Tuesday 04.30.2019

ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility
IV. 2 Rounds of
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Push Jerk
10 x Hollow Rocks
V. Movement Review and Warm-up Sets for Pause Front Squats. Work through 3-5 sets x 2 reps each practicing the 33X0 tempo to be used on the minute.

Notes: Warm-up weights should progress from 50% range up to the athlete’s intended working weight, which training guidance advises is at 75-85% for today.

Impact/Focus: Pause Front Squat 8 x 2 EMOTM
Complete the following workload for Pause Front Squats Every Minute On The Minute (EMOTM) for 8:00.

2 x Front Squats (33X0 @ 65-75%1RM)

Notes:
– Reference single rep maximum info on the Front Squat from 04.01.219 or 04.08.2019. Last week we used 70-80%.
– What’s do the four numbers (ie the 33X0) denote? Read the following article on “Tempo Training”, courtesy CrossFit Invictus, linked HERE.

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“Hustle:Standard”
AMRAP 12:00 of
5 x Anyway Ground-2-Overhead (clean grip; 135/95lbs)
10 x Box Jumps (24/20”)
15 x V-ups

Notes: Rx+ 155/115lbs, 30/24”Box Jumps. Scale loads for clean grip style Ground-to-Overhead to a weight that can be executed at multiple rep sets for the duration of the AMRAP. Box Jump height should also be modified to facilitate a conditioning pace.

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Skill Development: Tempo Push-ups (strict)
Time Permitting work through 6-8 Rounds of 5-10 x Push-ups practicing a tempo pace of 2111.

Notes: See the following article link for reference to Tempo Training instructions, courtesy CrossFit Invictus, linked HERE.

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