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09
09
2019

Crossfit – Mon 9th

By Scotty 0

CrossFit SFS – CrossFit

Warm-up

Warm Up (5-15 mins):

3 rounds:

60 sec on a machine of your choice (increase intensity each round)

10 x Kipping Swings

10 x Good Mornings (empty barbell)

10 x Sit-ups

Then, with an empty barbell:

10 x Deadlifts

10 x Hang Muscle Snatches

5 x Hang Power Snatches

5 x Power Snatches

5 x Clean Pulls

5 x Muscle Cleans

5 x Front Squats

5 x Power Cleans

5 x Hang Squat Cleans

5 x Press

5 x Push Press

5 x Push Jerk

5 x Split Jerk

Strength/ Skill (15-30 mins):

Clean & Jerk Technique

Build up to just below your opening weight

2 x 3 @ light weight

2 x 2 @ light-moderate weight

2 x 1 @ moderate weight

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
RX = 53/35kg

AMRAP: Metcon (Weight)

Immediately into:

6 mins to find a 1rm Clean & Jerk
Today we are working on one major piece in the form of an open workout, but it has two parts

Part A being an AMRAP, and part B being a max lift

This was the first workout of the 2015 Open

AMRAP in 9 mins of T2B, Deadlifts & Snatches and a 6 min AMRAP to build to a heavy C&J

The AMRAP is very grippy, every element has you holding onto either the pull-up bar or a barbell

You need to navigate your grip fatigue by breaking up the work into intelligent sets

Like all Open workouts, fast transitions and short breaks are key to a good score

If you are breaking up T2B, stay close to the bar and make your breaks short and purposeful

For most, the Deadlifts should be quite a comfortable weight, see if you can hang onto 10 unbroken reps each round

In order to keep moving and to save your grip, quick singles on the snatches is a great plan

Have a plan as to what weights you want to hit for the C&J and how often you would be hitting each lift

Keep in mind that you will be extremely fatigued going into the first couple of attempts but will start to feel fresher as more time elapses after the workout

This means your first 1-2 attempts should be pretty conservative and then to aim for a couple of heavier lifts at the back end of the 6 mins

Scaling Options:

T2B: reduce reps to 10 per round, hanging knee raises, V-ups, sit-ups

Deadlift: reduce weight

Snatch: reduce weight (same as deadlift), DB snatch (10 reps)

New Section

Cool Down (50-60 mins)

Slow Stretching: Quads, glutes, hamstrings, hips, lats, biceps/forearms, shoulders

author: Scotty

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