Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
Impact/Focus: Overhead Squat
Warm-up Sets/Reps; PVC Passthroughs, PVC Overhead Squat, and then build up to an appropriate starting weight. From the Rack or Floor (Deck).
6 Rounds, on the 2:30 of
Overhead Squat x 5-5-3-3-1-1* -or- 3-3-3-1-1-1RM**
Notes:
Select one of the following options for today’s Overhead Squat Training…
*Overhead Squat x 5-5-3-3-1-1*
Climb only as able, technique & proficiency dictate.
**Overhead Squat x 3-3-3-1-1-1RM** (5RM Rx+)
Experienced athletes may work through two moderate/challenging sets of three reps each before ascending to a 1RM attempt. After building to a 1RM adjust as possible and attempt to hit the best 5 rep OHSQ for the day or as a personal record.
Post scores to comments.
“Coercive Moves”
Complete for time vs. a 15:00 time cap
20/15 x Row (kcal)
15 x Snatch (95/65lbs)
15 x Toes-to-Bar
20/15 x Row (kcal)
12 x Snatch (95/65lbs)
12 x Toes-to-Bar
20/15 x Row (kcal)
9 x Snatch (95/65lbs)
9 x Toes-to-Bar
20/15 x Row (kcal)
6 x Snatch (95/65lbs)
6 x Toes-to-Bar
Notes: Scale load as needed; movement substitute today will be Power Snatch as needed if adjustment to load still leaves a preclusion of ideal movement (Scaled/Newer athlete emphasis and learning points regarding pulling under the bar correctly in receiving position–related to OHSQ positions for strength gains/intentions). Rx+ Snatch (Squat/Full) @ 135/95lbs, all sets multiple rep touch and go as able. Toes-to-Bar Strict Unbroken, or Kipping Unbroken without half-kip reset each round. This week will reinforce and build on active shoulders, body position and global arch/hollow points of performance as we continue to work the kipping skill set and its transferability across various CrossFit movements. A bit long winded on this one… tee hee. Bring the lumber, Ninjas.
Post scores to comments.
Impact/Focus: Overhead Squat
70lbs
“Coercive Moves”
2 rounds + 2 snatches(55lbs)
Notes: humbled lol ???? not confident in my snatch form.. if it isn’t the consequences of my own actions ???? doing myself a disservice and not putting my energy into myself. No excuses. I come first. LFG????????