Tuesday CrossFit

Can’t wait to get to the gym this morning – a brand new gym to workout! It will also be a little bit weird as I definitely had my favorite spots to workout – guess I have to find some new ones 🙂

I bet there will be a lot of people there at 5:30 a.m. as so many people are excited to see the new gym!

I’m just ready to work hard and be ready for whatever the Friday Open Workout will be….

The gym is absolutely beautiful!! Love it!!! There was definitely a full gym today! Great to see everyone!

Relax, we are all crazy, it’s not a competition.

  GENERAL WARM-UP (~10:00)
Chan Warm-up
25 Jumping jacks
25 Front jumping jacks
8/8 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Windmills
10/10 Arm circles (forward/backward)
10/10 Arm pretzels
10/10 Shoulder rolls (forward/backward)
10/10 Wrist circles


Barbell Prep (~5:00)
*Use an empty barbell
5 Snatch pull
5 Muscle snatch
5 Power snatch
5 Clean pulls
5 Muscle cleans
5 Power cleans
5 Deadlifts

Build Up (~5:00)
2 Sets
1 Snatch pull
1 Power snatch
1 Clean pull
1 Power clean

Notes Take care of any final workout prep during this time.

WORKOUT (~30:00)

10:00 EMOM
1 Snatch pull

1 Power snatch
1/12/21 75#

Immediately into,
10:00 EMOM
1 Clean pull
1/26/21 clean 60#
7/24/20 Zoom 15# db set

1 Power clean
3/2/21 85#
12/29/20 45#

Immediately into,
10:00 EMOM
2 Deadlifts
max 185#
2/11/21 205#

Notes This is a strength training session that is heavily focused on the posterior chain and picking barbells off of the ground in a variety of fashions. The initial sets of each exercise should be light to moderately loaded and allow for a gradual increase for at least the first 5-6 sets. It is not necessary to build to maximum loads on each movement variation, rather focus on building consistency with challenging loads. There is no need to score this today, however, if athletes want to keep track, the score would be a total weight lifted over all sets.


Movement Options
Lifts can be performed from the hang position (top of the knees) if the pull from the floor sacrifices mechanics on the clean and snatch. This is also a good strategy for the deadlift but instead of the hand, pull from a height that ensures the back is flat and the legs are doing the work. Use blocks or plates to achieve this. A Sumo deadlift is also a good option for taller athletes. If mechanics break down insist on the loads being lowered to get back to good mechanics.

Minimal Equipment Options
Dumbbells Available Every 1:30 for 7:30 (5 sets)
0:30 Max rep double dumbbell power snatches
Into Every 1:30 for 7:30 (5 sets)
0:30 Max rep dumbbell power cleans
Into Every 1:30 for 7:30 (5 sets)
0:30 Max rep dumbbell deadlifts

Bodyweight Only
Every 1:30 for 10:30 (7 sets)
5 Kneeling jump ups
Into Every 1:30 for 10:30 (7 sets) 2
Wall walks
Into Every 2:00 for 10:00 (5 sets)
1:00 Superman hold on the floor

COOL DOWN (~5:00)

50 Banded good mornings
Notes Use a light band tension to help facilitate recovery.

Didn’t do the cool down as it was already past 6:30 when we were done lifting so I put my weights and bar away and headed home. After all, instead of 1.5 mins to get to the gym it now takes 5-6 mins.

Have a great day everyone! See you tomorrow!

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