CrossFit Sudbury – 22032016

Hey Friends!

Nice to get some snatches in, eh?  As you already know, the snatch is a fickle lift.  Didn’t finish your pull hard enough?  Didn’t pull yourself under the bar?  Didn’t lock out your elbows in time?  Lost some of your hip mobility?  Bump the bar forward?  You’ll miss that lift.  And that’s OK.  You don’t want those lifts.  You want to keep your focus, finish hard, lock it out and stand it up.  Occasionally you can save a lift without hurting yourself, but sometimes saving a lift is a sore shoulder, a wonky back, or a bruised head.  Let those lifts go and focus on the next one.  All the lifts need it, but the snatch has the smallest margin for error.

Get those registrations in for the battle beyond the barbell.  If your one of our members you don’t need to pay immediately, but you need to need to reserve your spot (perk of being one of our members!)  You ARE on the hook for that registration though, so have a full team and let us know.

WARM UP

Context – Competition

Overhead Warm Up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

STRENGTH

Push Press
With a barbell in the front rack position, dip down, by flexing the knees and ankles, then violently extend both while propelling the barbell from your shoulders to an overhead position. The dip should be short and quick, keeping the weight in the heels and the torso as upright as possible.

6 X 2 @ 92.5%

Session 11/14.

SUPER SET

In a standard lunge position with dumbbells in your hands or a barbell either in the front or back rack position, sink down into a lunge and press back up through the front heel. These are not walking lunges. To add difficulty, elevate your front foot onto a weight plate (45# is more than enough).

6 X 4

If you haven’t added a plate under your front foot or elevated your back foot, now is the time to do it. You don’t necessarily need more weight, more complexity will work too!

METCON

Low Desert
For Time
“Low Dessert”
50-40-30-20-10
Double Unders* (Athletic: ½ including attempts, Health: single unders)
10-8-6-4-2
Thrusters (Performance: 95lbs, Athletic: 65lbs, Health: 35lbs)

Scaling Guide: Low Dessert: 4-7 minutes


This one will be ‘saucy’ for the shoulders, especially for people who jump rope with wide arms and/or don’t use hip drive to get those thrusters overhead. Hustle between transitions, otherwise a lot of time can be lost walking back and forth. More than half of the reps are in the first two rounds so remember that when you finish the 8 thrusters. Push to do the last rounds unbroken! If you really struggle with double unders, just do singles to keep the speed and intensity up.

OPTIONAL CASH OUT

Cash Out – Farmers Walk/Burpee
2 rounds:
100m farmers carry
15 burpees

COOL DOWN

Mobility Slow Style
Stretch – Childs pose w/ alternating lat stretch (90 seconds per side), T-spine stretch with arms overhead or hands clasped behind back (or holding wall ball/barbell) hold for 2-3 minutes.