Thrash Session 12July2012

Today is my first day back to work and I have so much going on in my life right now. I absolutely love being a corpsman but it can have it’s downside. For example, I do all the training that the Marines do minus some schools that I didn’t get to complete in the past, nor have had the time for in the present. But my job is to ensure they are 100% medically fit at all times. This means the death of real corpsman is involved and it’s called PAPERWORK! I hate it! I’d rather patrol for 24 hours than look at another sheet of medical paperwork!

Anyways today thrash session is the 4th workout of the CrossFit Games 2012 Regionals. Since I choked pretty hard I didn’t get to participate in it. So do yourself a por favor and

Warm Up
800m Run or 800m Row
D.R.O.M.s
2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
Burgerner Warm Up 

Weight Training: Weighted Snatch Pull and 3 position Snatch
Weighted Snatch Pull
3X3X3X3X3X1
Weight Snatch Pull is simply taking the bar from the ground to the elbows high and outside position while you speed through the middle. You want to start at a manageable weight but work to a weight well over your snatch max.
Three Position Snatch
2 rounds at 50% of max lift
2 rounds at 75% of max lift
1 round at 80% of max lift

Work Out:
For Time
50 Back Squat (135lbs men/95lb women)
40 Pull Ups
30 Shoulder to Over-Head(135lbs men/ 95lb women)
50 Front Squat(85lb men/65lb women)
40 Pull Ups
30 Shoulder to Over-Head(85lb men/65lb women)
50 Over Head Squats(65lb men/45lb women)
40 Pull Ups
30 Shoulder to Over-Head(65lb men/45lb women)

Skill Training – Relaxing because that work out sucks!

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

Operator ( 135 lb starting weight/ 105 lb for 2nd set and 85lb final weight men/ 115lb starting weight, 75lb second set and 55 lb final set women)
Level 4 (Prescribed) (As listed above)
Level 3 (Intermediate) (115lb starting weight, 75lb second set and 55lb final set men/ 75lb starting weight, 55lb second set and 35lb final set)
Level 2 (Progressing) (95lb starting weight, 65lb second set and 45lb final set men/65lb starting weight, 35 lb second set and 25lb final set)
Level 1 (Beginner) (Singular comfortable weight the entire way through)

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