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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday June 29th, 2013

How many CrossFitters does it take to move a squat rack?

Fitness:
A. 8 sets:
1 minute to complete:
1 Snatch
5 Overhead Squats
AMRAP Box Jumps (24/20)
Rest 1 min between sets
B. 3 sets:
Reverse Hyper 10 reps @2022
GHD Situps 10 reps @2020

Health:
A. 8 sets:
1 minute to complete:
1 Snatch
3 Overhead Squats
Russian Step Ups for the remainder of the minute
Rest 1 min between sets
B. 3 sets:
Reverse Hyper 10 reps @2022
GHD Situps 10 reps @2020

Performance:
A. 8 sets:
1 minute to complete:
1 Snatch
5 Overhead Squats
AMRAP Box Jumps (24/20)
Rest 1 min between sets
B. 3 sets:
Reverse Hyper 10 reps @2022
GHD Situps 10 reps @2020

Coach’s Tips

After a great week of testing, we get to have fun with a barbell complex. We’ll be working 1 minute on and 1 minute off.  During the minute you will complete 1 snatch + 5 overhead squats.  If you squat snatch it, it counts as your first overhead squat.  If you power snatch it you must then do 5 full overhead squats.  Then immediately go to the box and complete as many box jumps as you can in the remaining time.  Rest a minute and repeat a total of 8 times.  You may adjust the weight as you go.  Please record weight and number of box jumps.  Ideally we would like to get total weight used over all 8 sets, as well as total box jumps over all 8 sets.  If you do not squat your bodyweight of if the coach notices flaws in your jumping or landing technique, please consider modifying.  Modifications include substituting step-ups, air squats or kettlebell swings.  Or you can lower the box height and jump on the box and step off the box.  Part B is tempo work on the GHD.  The Reverse hypers can be done on the GHD, holding on to the foot pads and raising straight legs, or they can be done on the reverse hyper machine.  If you are new to GHD sit-ups, please go no further than parallel to the floor or do abmat anchored situps instead.

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