COACHES COMMENT:
It been an interesting couple of weeks in Australia. It is great to be catching up with the family and friends who I’ve not seen in 3years (who would have thought setting up a business in London would take so much time and effort)… Anyhow, I’m not the type to go on holidays and forget about training, its something I enjoy, so why wouldn’t I keep it up?
Its also been a great chance for me to visit some CrossFit boxes in Australia and New Zealand to see how they do it. The global CrossFit community is awesome. Its nice to be welcomed into a box and have the ability to chat to owners, coaches and members alike. Everyone is welcoming and easy to chat with. Its actually a very unique thing if you stop and think about it. Keeping up training on holidays can be a hard thing, nobody really want to go to a globo gym on holidays. But hitting up a CrossFit box is something different and a chance to meet some locals.
It has also made me appreciate how hard our members actually work. You guys have it lucky!! The programming and the coaching at Momentum Training is world class, and the community and the general fitness levels of our members are solid!
Keep up the hard work guys and girls. See you all in a week.
The snatch is probably the most technical lift. Breaking it down into small elements is the best way to learn the snatch. Learning how to escape a bad snatch is also a valuable life lesson.
8 Tall Jerks (land in Push-Jerk stance, not split jerk stance)
8 Push-Jerks
-then-
Each athlete will perfome 1-2 rounds of the complex in A.
STRENGTH:
CONDITIONING:
Performance:
A. 6 Rounds of:
2 Push-Press
+1 Push-Jerk
+1 Split Jerk
wk4: 85% of Push-press
B. 6min Increasing Partner Ladder YGIG
Part A. 2,4,6,8,10…max
Strict CTB chin-ups
Strict Ring Dips
-rest 2min-
6min Decreasing Partner Ladder YGIG
Part B. Reps start at where you finished part A. Partner YGIG work back down ..10,8,6,4,2
Strict CTB chin-ups
Strict Ring Dips
Performance:
21-15-9
HeSPU
Pull-ups
Post time:
GOAL: P<6, S<7,F<8,M<10min
Sport:
A. Same as Performance
B. Same as Performance
Sport:
Same as Performance
Functional:
A. 6 Rounds of:
1 Push-Press
+2 Push-Jerk
wk4: 80%+ of Push-press
B. 6min Increasing Partner Ladder YGIG
Part A. 2,4,6,8,10…max
Strict CTB chin-ups / Chin-ups / Ring Rows
Strict Ring Dips / Box Dips / Feet on Ground Dips
-rest 2min-
6min Decreasing Partner Ladder YGIG
Part B. Reps start at where you finished part A. Partner YGIG work back down ..10,8,6,4,2
Strict CTB chin-ups / Chin-ups / Ring Rows
Strict Ring Dips / Box Dips / Feet on Ground Dips
Functional:
pre-WOD test: Strict HeSPU: m:5, f:3, if not you MUST Scale
pre-WOD test: Strict Pull-ups: m:10, f:5, if not you MUST Scale
21-15-9
HeSPU / Feet on Box / Push-Press 40/30kg
Pull-ups / Ring Rows
Movement:
A. Same as Functional
B. Same as Funtional
Movement:
Same as Functional
Push-Press, Load as Technique Allows
TUESDAY 24/02/2015
Get Warm
All Athletes:
Choose your weapon (empty bar or stick)
5 OHS
5 Drop Snatch
5 Snatch Balance
5 Tall Muscle Snatch
5 Scarecrow Snatch
5 Mid-hang Snatch (aim to hit the scarecrow position)
5 Halting Snatch Deadlifts
5 Segmented Snatch
OLYMPIC + STRENGTH:
CONDITIONING:
Performance:
A. PE(12): 6 Rounds of:
[2,2,2,2,2,2] Segmented Snatch, pause at mid-hang, pause in the catch (bottom of OHS)
wk4: 80-85% of Snatch
Slow and deliberate pull first pull, accelerate the second pull, then speed under the bar! Weights should not exceed what can be done with proper positions and movement, as it then defeats the purpose of the exercise.
B. PE(12):6 Rounds of:
[2,2,2,2,2,2] Back Squat, 20×0, :100
wk4: 80%+
Performance:
Partner WOD: AMRAP 28min
Work together to complete the following reps:
60 Cal Row
50 Wall Balls 9/7kg 10/9′
40 Toes to Bar
30 OH-Squats @ 50/35kg
20 Muscle-Ups
(1 Round = 200reps)
*Only one person working at a time.
Coachs note: Start half the class on the rower and the other half on the TTB. 7 sets of equipment for each exercise should cover the WOD.
[4-5] Mixed Grip Strict Chin-ups (weighted), change grip each set
Performance:
Inspired by: “CrossFit Games Tripple 3”
Work in teams of 3. All athletes must compete each part (A,B &C). All athletes are working on a different part at the same time. P1 rows, P2 DU, P3 runs. When all 3 athletes complete their part, they move onto the second part and then the third part. Athletes can not start the next part until all 3 athletes have completed their current part.
