CrossFit Mutare | 04-20-2016SBCF
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04-20-2016SBCF

20 Apr 04-20-2016SBCF

CrossFit Mutare – Silverback-Masters

Pre-Conditioning

30 Seconds of Single Unders, 3 Spidermans (each side)

30s of Fast Single Unders, 6 Spidermans (each side)

​30s of Double-Unders, 9 Spidermans (each side)

30 Calorie row, building in speed every 10 calories.

30s of Single Unders, 3 Super Slow Air Squats, focusing on an upright torso

30s of Fast Single Unders, 6 Super Slow Air Squats, focusing on an upright torso

​30s of Double-Unders, 9 Super Slow Air Squats, focusing on an upright torso

Mobility

Barbell Assisted Dorsiflexion – 2 rounds of :45 on, :45 off.

With an empty barbell, find a stance that is a bit narrower than your squat stance. Find the bottom of the squat, and place the barbell on top of your knees. The weight of the barbell further drives the knees over the toes, decreasing the angle between your shins to the floor.

Key note – the heels must stay down throughout the movement.

On your second round, try a slightly more narrow stance than your first. The goal is to eventually work towards having your feet together for this stretch.

Perform 3 Air Squats after each set to test/retest your ability to maintain an upright torso.

Thoracic and Lat Foam Rolling – 2:00 total

Spend 2:00 loosening up the upper back and lats.

Skill Primer

Modified Chad Vaughn Olympic Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Tall Cleans

5 sets of 3

Stand at full extension (hips and knees), and then come to your toes. After pausing here for a brief moment on your toes, shrug and pull yourself into the bottom of the squat. Speed is of the essence here, building speed and confidence in the bottom catch position.

Set 1 – Empty barbell

Set 2 – Empty barbell

Set 3, 4, and 5 – Add just a touch of weight.

Hang Squat Clean + Front Squat (Work to 1RM of Complex )

Hang Squat Clean + 2 Front Squats
Goal today is to build to a heavy – not a max. After warming up, set the clock and give yourself no more than 10:00 to find your heavy for the day.

2.

Metcon (Time)

5 Rounds:

60 Double-Unders

40 Air Squats

20 Calorie Row
he double-under is a big focus point for this workout. Athletes who can go unbroken here have an enormous advantage here – ground can be gained on the squats and the row, but the separation between the athlete performing unbroken double-unders compared to an athlete that trips up 4+ times each set can be minutes on the clock.

We have some thoughts for you as you warm up for this workout:

1. Hands are by the sides. Imagine yourself in a tight corridor and your hands can’t get more than 6 inches away from your body.

2. Shoulders are relaxed. For an efficient DU, the turn comes from the wrist. Shrug your shoulders out, and relax. Imagine drawing tight little circles on a whiteboard.



3. Be on a pogo stick. This cue works well for those who either “donkey kick”, “pike”, or have some sort of change to their double-under jump than your single under jump. On a pogo stick, the body is nice and vertical in the air. If you were to pike or donkey kick on a pogo stick, that next jump wouldn’t work out so well. Get long and tall in the air, lock out your knees, and stay vertical.

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