Wednesday July 19th
23.07.19
INTENDED STIMULUS
2009 CrossFit Games event 5. The fastest time was 11:18.
Squatting redundancy.
When deciding on load, athletes should prioritize their ability to perform large sets of reps. At least 10 reps every time they pick up the ball and/or bar.
RX
3 rounds for time:
30 wall-ball shots (20/14 lb)
30 low hang squat snatches (75/45 lb)
– Each snatch begins from below the knee.
LEVEL 2
3 rounds for time:
30 wall-ball shots (16/10 lb)
20 low hang squat snatches (75/45 lb)
– Each snatch begins from below the knee.
LEVEL 1
3 rounds for time:
30 wall-ball shots (12/6 lb)
20 low hang power snatches (25/15 lb)
– Each snatch begins from below the knee.
SKILL WORK
Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats
STRETCHING
1:30 couch stretch/leg
1:30 pigeon stretch/leg
WHITE BOARD BRIEF
Target time | 10:00-15:00
Today we are bringing CrossFit Games workout into our affiliate. This particular workout is event 5 of the 2009 CrossFit Games. If you have time, look back at the scores and take a trip down memory lane.
Expect the redundancy of the squat to add some extra spice and the low hang position to work the low back more than you want it to.
The first round is a trap. Don’t mistake the lighter loading for an easier workout. Choose a weight for both movements that allows you to complete at least 10 reps unbroken before taking a break. Be prepared for a “prove it” round in the specific warm-up.
Choose rep schemes that allow you to keep moving. Consider 20/10, 15/15, or even 10/10/10 as possibilities.
Prior to the workout we will spend 6:00 building to a heavy 5-rep overhead squat from the floor. This will help to warm-up the overhead and squatting positions.
