CrossFit Sudbury – 21032016

WOD
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March 20, 2016

Hey Friends!

Killer weekend!  Good times doing 16.4 and hanging out with you great Folks on the weekend.  I hope everyone that did the WOD on Sunday had a blast and were happy with their performances.  Something about rowing while you’re tired is just SO difficult!

One last week of the Open, and then we can dig into normal training and focus on recovery for a week or two.  I’m on day 2 of the freezing (holy crap it’s seriously SO cold) end of shower thing, and I do find I feel energized and ready to tackle some tasks afterwards.  Try it out – finish your shower off with ~2 minutes of JUST cold on.  Move around so the cold isn’t always hitting the same spot and keep breathing!  It’s like jumping in the lake on May long weekend.  If you have that option, I’d take it haha.

Battle Beyond the Barbell 2016!  Registration opens today (Monday) at noon!  Get your teams together!  Register online, or let your coach know if you have a team put together.  The cost (as usual) is $200/team, which includes your T-shirt.  Also as usual, all profit from/for the event is being donated to the Janis Foligno Foundation! :)  Super stoked for another awesome year!

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WARM UP

Context – Practice
Snatch Warm Up
10 Dislocates + 10 weighted dislocates
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps

SKILL PRACTICE WARM UP

Spend 10 min working up to a challenging squat snatch + overhead squat (approximately 70-85% of max), plan on hitting that weight for 2-3 sets. It should be 10-20% higher (10-30lbs for most people) than what you plan on using in the workout.
Snatch
Perform a Snatch. From the Ground. It is assumed you will perform a full snatch, though speak with your coach, as the full version may not be appropriate or even the most beneficial, depending on your goals and current mobility, etc.
3 X 1 @ 80%
Overhead Squat

Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position (as per Catalyst Athletics).

3 X 1 @ 80%

METCON

Putin’s Limo
3 Rounds for time:
3 squat snatch (Performance: 135/Athletic: 85/Health: 35)
12 Russian Kb swing (Performance: 70/ Athletic: 53/ Health: 35)
4 overhead squat (Performance: 135/ Athletic: 85/ Health: 35)
12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)
5 front squat (Performance: 135lb / Athletic: 85lb*/ Health: 35lb)
12 Russian Kb swing (Performance: 70lb / Athletic: 53lb*/ Health: 35lb)
1 min restScaling Guide: 11 – 17 minutes, Scale Up: 15 kettlebell swings per round

Power snatch to overhead squat is acceptable for those who cannot squat snatch effectively. Singles on the snatches are going to be the ticket for many people. Squat snatching the first rep of the OHS will count as a repetition for the squats. The key on this one will be to use good upright form on the squats so the back will not be as taxed for the swings. For the swings, don’t let the chest drop blowing up the low back and not utilizing the ‘hip pop’ correctly.

OPTIONAL CASH OUT

Cash Out – 600m Run
600m Run on TrueForm – For time.

COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs
Foam Roll – Calves, Hamstrings, T-spine
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