WOD – Tuesday 11 August 2015

We have Personal Training available for those who wish to work on specific movements or towards certain goals.

We have Personal Training available for those who wish to work on specific movements or towards certain goals.

WORKOUT OF THE DAY

STRENGTH

3RM Push Press

METCON

In pairs, 5 round for time of:

100m Run (together)

30 Ring Rows

30 Atomic Sit-ups 10/5

30 Dumbbell S2OH 20/15kg

***The 100m track is through the middle of the covered carpark, around the back of it and back up the driveway into the Box.

COMPETITION TRAINING (Invictus)

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)

Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

C.
Three sets of:
Tate Press x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 8 reps each arm @ 21X1
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds

*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.

D.
Seven sets of:
Row 300 Meters
15/10 Ring Push-Ups
Rest 60 seconds

*Goal is to be as fast as possible, while maintaining similar times throughout the seven sets.

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About AB

Crossfit Coach

Posted on August 11, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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