CrossFit Mutare | 04-23-2016SBCF
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23 Apr 04-23-2016SBCF

CrossFit Mutare – Silverback-Masters


3 Rounds:

5 Strict Pull-Ups (band as necessary here, not meant to be overly taxing):

10 Pushups

15 AbMat Sit-Ups

After each round, Row 250m


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.

Banded Shoulder Distraction

Spend 1:00 on each shoulder.

Pigeon Pose

90 seconds each hip.

Skill Primer

Burgerner Warm-Up (empty BB) – 3 Reps at each

Dip and Stand (vertical torso)

Dip, Stand, Shrug (elbows stay locked out high)

Dip and High Pull

Muscle Snatch

Snatch Drop – 3 inches

Snatch Drop – 6 inches

Overhead Squat

Positional Work

Bar locked out overhead, find your power catch position. Butt back and down, quarter squat. Elbows stay locked out, active shoulders – hold for 10 seconds.

Repeat this process 3 times, resting in between.

Confirm this catch position with 3 sets of 3 behind-the-neck, snatch grip push jerks.

Empty barbell throughout. Then we can start to build in weight.

Metcon (Time)

30 Barbell Facing Burpees

30 Calorie Row

15 Power Snatches

60 Calorie Row

15 Power Snatches

30 Calorie Row

30 Barbell Facing Burpees

Rx Loading – 115/80
This is a workout where you don’t really have a time to “push” until the very end at those last 30 burpees. Instead, today, focus on “moving”. Find a consistent pace and see how little you can “stop moving”. It sounds simple, but it’s powerful. Many fall into the rut of a big or fast set, followed by a (big and long) break. Today, keep on moving… which means, come out at an aggressive, yet manageable, pace.

​Power snatches should be at a weight that you can get a minimum of 10 straight with. That first set should look something like 10-5, or 5-5-5. Definitely not three’s in the beginning – reduce the weight to preserve the stimulus.

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