Monday 19 May

jo_muscleup

Awesome work from Jo at the Regionals! PR hang snatch, and better than practice performances in all workouts. Well done!

An amazing weekend at the CrossFit Regionals!  The competition was heavy on gymnastic skills this year, and many who had emphasised absolute strength in their training were found wanting.  We preached the importance of bodyweight skills for some time now, but it takes a long time to develop, often having to work a long time with extremely basic progressions.... the lure of the barbell is that no matter how light it it, you are still doing a clean and jerk, or a snatch.  But if you want a strict HSPU in the rings, you have to start with a pushup, and muscle ups start with a band assisted pullup.  And there is nothing you can do that resembles a lever yet, in any way, shape or form!!!

Unfortunately, life aint no martial arts training montage, where, if you work really hard, you will go from zero to hero in a matter of months and kick the arse of the local bad guy.....

These skills can take years.

But where do you need to be so urgently that you can't take the time?

FITNESS

Deadlift + Hang Power Clean + Front Squat
EM x 1020 Russian Swings
15 Situps
10 Goblet Squats
AMRAP in 12mins
Ring Pushup/Pushup
3 x 10-12
Single Arm DB Row
3 x 10-1210 DB Snatch
6 Burpee Lateral Jumps
AMRAP in 5minsFinisher
400m Farmers Walk
Thruster

3 x 6

7 DB Hang Power Cleans
7 DB Front Squats
50m Waiters Walk
AMRAP in 7mins

Dead
3 x5, building50m Farmers Walk
15 Slamball
200m Run
Rest 2mins
3 rounds
Single Arm KB Pushpress 3 x 8-12
Split Squat
3 x 810 Burpees
15 Russian Swings
20 Situps
15 DB Push Press
10 Goblet Squats
AMRAP 10minsFinisher
2 x 100m Sled Drag

PERFORMANCE

Squat Clean
EM x 1015 Power Clean 60/40kg
5 rounds of;
10 Pistols
10 TTB
10 KB Snatch 24/16kg
15 Power Clean 60/40kg
Ring Pushups
3 x 10-12
Single Arm DB Row
3 x 10-127 Push Presses, 60/40kg
7 Chest to Bar
AMRAP in 5minsFinisher
400m Farmers Walk
Thruster3 x 3

7 Front Squat 60/40kg
7 Burpee Box Jumps 60/50cm
AMRAP in 7mins

 

 

Dead
10 x 2 @ 60% of 1RM E90s10 DB Snatch 25/15kg
50m Farmers Walk
200m Run
Rest 2mins
3 rounds
Single Arm KB Pushpress 3 x 8-12
Split Squat
3 x 850 KB Swings 24/16kg
25 Push Press 45/30kg
12 Deadhang Pullups
Rest 3mins
2 roundsFinisher
2 x 100m Sled Drag
21-18-15-12-9-6-3
Power Clean
Double Under
Deadlift
Box Jump100m run before each round

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