CrossFit Mutare | 04-18-16SBCF
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04-18-16SBCF

18 Apr 04-18-16SBCF

CrossFit Mutare – Silverback-Masters

Pre-Conditioning

1:00 Tempo Row

20 seconds slow, 20 second medium, 20 seconds fast

10 Slow Pushups, 30 seconds Child’s Pose Stretch​

1:00 Tempo Row (a little bit faster than the last)

20 seconds slow, 20 second medium, 20 seconds fast

20 second Handstand Hold​

1:00 Tempo Row (a little faster again)

​20 seconds slow, 20 second medium, 20 seconds fast

2-5 Strict Handstand Pushups

Mobility

T-Spine Mash

Spend 2:00 on a foam roller working overhead range of motion. Pin the foam roller to the ground with your upper back, and work large sweeping motions with a locked out arm. Work the limits – overhead and down by the waist.

Pec Minor Mash – 1:00 each side with a lacrosse ball

Banded Shoulder Distraction – 1:00 each side

Skill Primer

First with a PVC, then with an empty Barbell:

5 Good Mornings

5 Back Squats

5 Behind the Neck, Snatch Grip Strict Presses

5 Overhead Squats

5 Snatch Balances

3 Sets, resting no more than 60 seconds between:

2 Pausing OHS (3 seconds in the hole).

On your second and third sets, add a small amount of weight. This is purely about building position, not a strength piece.

NOTES

he stimulus today is to choose a weight that can go straight with for a minimum of the first three rounds. From another angle, that first set should be at a load that we can get for 25+ reps straight if that were a test. In this workout, lighter is harder.

As we prepare for the Open, a re-occuring goal is going to be minimizing transition time… and in this workout the walk from the rower to the barbell can consume 20+ seconds. Micro goal for us today is as follows:

Can you get that barbell overhead within 7 seconds of you getting off the rower.

7 seconds. Means you got to move. But you can do it.

On the row today – being for meters, we want to fall into a manageable pace. Your second micro goal is as follows:

Can you 4th and 5th row match the speed of your 1st.

We all come out very hot as CrossFitters. Train the body to hold back just a touch so that we can maintain the pace throughout the entire duration.

3. Skills

Snatch Above Knee (5min. to get 1RM )

Snatch Below the Knee (5min. to reach 1RM )

Snatch (5min. to reach 1RM )

Metcon (Time)

5 Rounds:

500 Meter Row

15 Overhead Squats (95/65),5 Rounds:

500 Meter Row

15 Overhead Squats (95/65)
,

Metcon (AMRAP – Rounds)

EMOM x 10 – 5 Kipping Handstand Pushups (Open standards)

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