Monday, 080717

 

Activation
Scap retraction x 15 reps **can be on hands & knees
Quadruped extension & rotations: x10-12 reps each
#
Warm-up
2 min bike @60%
Dynamic movement in 30’’ft increments:
knee pulls to chest
walking calve raises
heel pulls to butt
walking on toes
lunges elbow to floor
walking on heels
3 min bike intervals:
**:40/:20
**:30/:30
**:20/:40
3 Rounds
5 push-ups w/downward dog
10 air squats
15 Jumping jacks **straight arms
10 hanging scap squeezes
5 DB presses each arm **pause @top; light weight
#
Mobility
Frog stretch :60 sec-:70
Ankle dorsiflexion stretch: 5 knee drives w/:02 sec hold **each
Wall shoulder stretch 2 sets x :20 sec hold **Each
Banded front stretch: :40-:60 sec **each
#
Strength
Front squat: building to heavy 3 rep w/1 sec pause @bottom
+
Drop set @90%: 1 x3 w/no pause **no bouncing out of the hole; explosiveness up
(final progression)
#
Conditioning
CrossFit Games 2018
Double-Under Snatch
35-49 Divisions:
4 rounds:
50 double-unders
15 snatches
M 16-49 use a 95-lb. barbell
F 16-49 use a 65-lb. barbell
50+ Divisions
4 rounds:
30 double-unders
15 dumbbell snatches
M 50+ use a 55-lb. dumbbell
F 50+ use a 35-lb. dumbbell
#
BE Complete
1. :15 sec hang in supinated grip
15 PVC dislocates
x3
2. Crossover Symmetry: “W+Y negative” 3 sets x10-12 reps
3. Tabata L-sit hold: :18/:12 sec x8 sets

3 thoughts on “Monday, 080717”

  1. Fs @255
    Dropset @230
    Games workout 9:03
    First 3 rds of dubs ub last set I put a chalk bucket in my way went 7then 43 could of been under 9 min

  2. Strength
    Front squat: building to heavy 3 rep w/1 sec pause @bottom 190#
    Drop set @90%: 1×3 w/no pause 175#
    Conditioning
    CrossFit Games 2018: Double-Under Snatch
    4 rounds:
    30 double-unders
    15 dumbbell snatches @50# (No 55# DBs available)
    6:37
    BeComplete: Done

  3. Abraham Gonzalez

    Strength

    Front squat: building to heavy 3 rep w/1 sec pause @bottom completed 255lb
    Drop set @90%: 1 x3 w/no pause completed 225lb

    Conditioning
    CrossFit Games 2018
    Double-Under Snatch
    35-49 Divisions:
    4 rounds:
    50 double-unders
    15 snatches
    Completed at 7min 46 sec

    Be complete:done

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