Monday 8/4/14

                                                                   Mike W and Krystal F

Warm Up and Mobility

Snatch Warm Up

(Spull+HH+H) 

(1+1+1) x 3                      

Snatch

3×3                                                                                                                                                                                                                                                            

Back Squat

50%x 8                            

60% x 5                          

75% x 1-2                        

85%x 1

90-95% x 1                      

100% + 1  Do additional set if necessary                                   

 

Conditioning 

 

 “Spider Monkey”

 

For Time 

50 Ab Mat Sit Ups

40 Squats

30 Box Jumps

20 Burpees

10 Bar Muscle Ups/ Pull Ups

 50 Ab Mat Sit Ups

 

 

Today officially begins the programming cycle. You pick either the Olympic lifting or the strength, not both. The following day you would pick component you did NOT do the day before. Throughout two weeks no matter which days you go you will have the had the opportunity to do Strength, Olympic Lifting and Gymnastics equal amount of times. Respect the process and do not cherry pick. Here at CFRT our goal is to get you as well rounded as possible! If you have not done elements yet and do not feel comfortable with the pre Metcon movements, talk to your Coach and treat them as pure skill sessions. Always communicate with us any uncertainty and injuries/ailments. We want you as comfortable as possible with these movements and workouts in general. Time to start getting fitter CrossFit Rail Trail!