Thrash Session 6 5Jul2012

Hello Everyone,

If you took a day off yesterday then good on you! I hope you enjoyed your day like I said below. If you did take a day off, it’s time to burn off those lil bit of extra calories that you consumed. I am sure they were awesome!!  Later this week I will post an article or two on the preferred alcohol to drink if that is a simple pleasure in life you partake in. Anyways, that is a conversation for another post. So let’s get to it.
Warm Up:

400m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

2 Rnds

25 yards Frankenstein Walk

25 yard High Knees

25 yard Lunges

25 yard Karaoke or Tapioca

25 yard burpee broad jump (Remember do not jump 6″ in the air and clap above your head, substitute the broad jump)

Rest about 30 secs

1 min Planche

then  roll into 30 second right hand side planche

then roll into 30 second left hand side planche

then 45 second regular planche

Burgerner Warm Up

 

Weight Training: Snatch Pull, Deadlift

Today we are going to work on the  Deadlift and the Snatch Pull. I personally don’t consider the Snatch Pull weight training however it is essential to develop olympic lifts. I mean technically you are using barbell and weights so it is weight training.

Really concentrate on form and quality of movement. You want to work up to a difficult weight but don’t sacrifice form. Once you drop your form, STOP this portion of training and move to the next. We want to avoid injury and developing bad habits. I’m speaking from experience from learning the hard way.

Deadlift: Coach Glassman on the Deadlift

3X3X3X3X3X3X1

Snatch Pull: Catalyst Athletics Snatch Pull Demo

5X5X5X3

Rest 5 min max

 

Work Out

12 min AMRAP

200m SPRINT

5 Back Squat

10 Push Press

5 Burpees

 

Cash Out:

1 min Max Effort Double Unders (If not double unders, do single unders)

1 min Max Effort Pull Ups

2 min Max Effort Sit Ups

 

Optional Skill Training

Team CrossFit Knees to Elbow (Strict)

3 Rounds

10 Strict Knees to Elbow

 

 

 

Cool Down:

800m Jog

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Operator Level ( 165 lb back squat/push press men/  115 lb back squat/push press women)

Level 4 (Prescribed) ( 135 lb back squat/push press men/ 95 lb back squat/push press women)

Level 3 (Intermediate) (125 lb back squat/push press men, 85 lb back squat / push press women)

Level 2 (Progressing) (115 lb back squat/push press men/ 75 lb back squat/push press women)

Level 1 (Beginner) (Comfortable weight for back squat and push press)

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