A. Snatch complex for max weight:
1 power snatch
2 hang squat snatch
3 overhead squat
B. Tabata Toes to Bar for total reps
A. 6 sets of the following Snatch Complex, for max weight:
Snatch Grip Deadlift x 1
Snatch (Power or Squat) x 1
Overhead Squat x 1
Squat Snatch x 1
B. 3 sets:
20 GHD Situps
10 DB/KB Windmills per side
Advanced Class 2PM
A. 5 Sets for max weight & height:
3-5 Weighted Pullups
8-10 Box Jumps (Unbroken Rabbit Hops)
B. Flight simulator
For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop in between sets (the rope must stop)
You CANNOT skip singles in between sets.
Competitors – Double days are your day to practice competition nutrition and recovery strategies. As a rule of thumb, you don’t want to try anything new on competition day. When planning your game day meals, make sure that you stick with nutritious, easy to digest foods that you feel comfortable with. You may find that you are nervous and uninterested in food on game day, but you’ll need to refuel in between workouts, preferably immediately after each event. If you don’t have enough time between events to eat and digest a lot of solid food, this might be a good time to consider a shake or smoothie. So for those of you doing a double on Sunday, consider it practice for FrostFit. Figure out what works and what doesn’t and tweak that for your next double day…
–Coach T.
A. Snatch; build to a heavy single; coach will assign specific snatch work on an individual basis
B. 7 Rounds for time:
7 Snatch
49 Double Unders
A. Snatch 3, 3, 3, 2, 2, 2, 1, 1, 1 (coach will assign specific type of snatch work)
B. Boat Rockers
Please post results to comments.
It’s Oly Day! Hope this vid gets you in the mood…
A. 20 minutes to build to a heavy, but not necessarily maximal single snatch. Coach will assign Power Snatch, Squat Snatch, or Hang Snatch as needed.
B. 4 Sets:
AMRAP Horizontal Ring Row
1 min KB Cross Chop
Level 3 Class 2PM:
A. Oly Skill Work
B. Five rounds for time of:
7 Burpees
7 Muscle-ups
7 Burpees
7 Handstand push-ups
7 Burpees
7 L-Pullups
7 Burpees
7 Pistols (per leg)
A. Press; 5 x 4; do all 5 sets at 4-5% more than you did on Nov 2 for your sets of 5
B. 1 Power Snatch + 1 Snatch or 1 Hang Power Snatch + 1 Hang Snatch; build to a heavy set int his combo
C. 3 sets:
25 GHD Sit-Ups
15 Russian KB Swings (try to go heavier than last week)
Please post results to comments.
Beast Double:
A. 5 minutes on Rower or Airdyne for max calories
5 minutes rest
5 minutes max double unders
5 minutes rest
5 minutes on rower or airdyne for max calories
B. 15 minute mobility work of your choice
Workout of the Day
CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees
Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec
rest as needed before part 2
Part 2
Do CFWA WOD
Single tomorrow for sectionals athletes.
Source: OPT
CFW Out and About: Mandy in Pheonix
General Membership Workout of the Day
A. Snatch 3-3-3-1-1-1
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min
Sectionals Athletes Workout of the Day
A. 5 Rounds:
2.2.2 Power Snatch @ 11X1; rest 120 sec
4.4 Close Grip (14″) Bench Press @ 30X0; rest 120 sec
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min
2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight. For example:
sets should/may/might look like this for snatch:
set 1 – 100,95,85
set 2 – 95,90,85
set 3 – 90,85,80…
Try and change the weights and be back on the bar in 10s or less (coaches/helpers should be available to help you do this)
Recommended training day for Sectionals Athletes. Tomorrow on as well.
Source: OPT
Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.
5 rounds for time(s):
Run 200 m
15 Snatch (95/65)
Run 200 m
Rest 2:00
Snatch includes a full squat every rep!
Don't go buy an expensive ice pack. Instead get a supply of styrofoam cups, fill up a couple with water and keep them in your freezer. Not only is it cheaper, but it's *way* more effective. About 5 minutes of massage with one of these puppies will do the job.
Light phase. Day 1/8.
The light phase will be a mix of technique work, posterior chain development at high volume/low intensity, and some lifting at lower volumes. We will resume our “regular” programming on Friday next week. Try to avoid the temptation to do “extra” work that isn’t already a part of your regular weekly activity. Your body will reward you for this.
Nutrition modification…. for August 20 – 28 eat lower carbohydrates than usual and increase fat intake. A simple way to do this is to eat vegetables instead of fruit for most of your meals. If you are Zoning, cut the carb blocks down by about 40-50% and add 3 fat blocks for every carb block you cut. If you have no idea what you’re eating or why talk to your coach!!!
A. Snatch heavy single; 85% of that 3×1
B. Snatch Push Press 5-5-5 (RPE of 9)
C. 1+ L Up ladder – how far can you go on only 20 sec rest b/t sets? If you can’t L-Up, do knees to elbows. If you can’t K2E, do stict pullups.
D. Stretch quads, hamstrings and soleus.
