CrossFit 101 – Wed, Jun 12

Birdneck – CrossFit 101

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101 DAY 8 (AMRAP – Reps)

TAKE 15 MINUTES TO TEACH/LEARN:

DUMBELL SNATCH = start straddling the DB, grab the DB with thumb facing behind use, explosively stand keeping the elbow high and as you extend upward snap the DB overhead to full extension; bring the DB back down in the same way it went up (close to the body) set it down, change hands and repeat. Eventually you can work upto changing hands before the DB comes to the ground, eventually!

ECHO / ASSAULT AIR BIKE = Set the seat height so that when pedaling, you leg comes to almost full extension when driving down. Slide the seat forward/backward to comfort. Learn how to reset the monitor; 2 presses of stop then start. Learn the presets on the right side of the monitor. Practice the bike focusing on driving with the legs AND pushing/pulling on the handles at the same time to put power into it.

TOES TO BAR/KNEE RAISES/ANCHORED = VITALLY IMPORTANT TO LEARN AND Work on the single kipp here; coach will help you start with baby kipps. While hanging from the bar focus on pushing and pull the pull up bar while your chest and head pull through your shoulders then quickly push your head and shoulders behind the shoulders… repeat this back and forth quickly (this is a kipp!) Your feet just hang and will go where they are supposed to go. Practice these single kipps as you slowly bring your knees and feet up on each kipp. DO NOT TRY TO GO SO HIGH THAT YOU LOSE THE SINGLE KIPP! NO DOUBLE KIPPING, ASK COACH WHAT THAT IS AND DONT DO IT! Stay in control under the bar! If you have no grip strength to hang from the bar then you can do ANCHORED TTB or V-ups, bicycles…

THEN:

9 MINUTE EMOM: 3 RNDS OF 3 MOVES

:30 SEC ASSAULT AIR BIKE

:30 SEC ALT ARM DB SNATCHES 35/25 (+50/35)

:30 SEC OF TTB OR KNEE RAISES

Mandatory

Birdneck – Daily WOD

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Metcon (3 Rounds for reps)

THREE 7 MINUTE AMRAPS with a 3:00 rest. (start at 0:00-10:00-20:00)

** Each AMRAP has a buy in of 400 m run, THEN AMRAP of:

50 Ft double DB front rack lunge walk 35/25 (rx+=50/35)

35 Alt arm Single DB snatches 35/25 (rx+=50/35)

10 pull ups (rx+=C2b)

** for scoring the lunges – 25 ft equals 1 rep. so down and back would be 2 reps.

** SCORE IS REPS PER ROUND : 1 ROUND IS 47 REPS. 2 ROUNDS IS 94 REPS. The run is only the buy in.
STIMULUS. CARDIO with grip strength.

Run= Good pace but be able to do the 50ft. unbroken (hopefully)

Lunges= You must have control of the DBs by the handles! You can not lay them on your shoulders and hold the head or the DB!

Snatches = Alt arm, both heads of the DB must touch the ground each rep, break these up as needed to save some grip for the pull ups.

Pull ups : Watch the grip, it’s a lower number but DO NOT FALL OF THE PULL UP BAR!

Metcon (No Measure)

ACCESSORY WORK:

7 SETS OF 5 SNATCH GRIP DEFICIT DEADLIFTS

Standing on a plate (men 45 and women on a 25) grab the bar with a snatch grip and perform 5 touch and go deadlifts. Rest as needed between sets.

Men start with 95# Woman start with 65# then increase over the next 6 sets working up to a heavy NOT MAX! … then…

perform 4 sets 4 of hanging squat snatches using a moderate weight.

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