Archive For: tib ant stretch

Max Wednesday 5/20

with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible

No more than 5 attempts at a particular weight. Jump in weight however you like, but lift EVERY minute.

Post maxes to comments!

2 rounds, 60sec/each:
– tib ant stretch
– wall calf stretch
– weighted pike stretch

then

– super pigeon, 1min/position/side

A. 5min of AirDyne, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + muscle-up (to be done consecutively- try rings today if you did the bar on Monday. if not, use the bar.)

B. do your squats! then

10 sets:
1 front lunge + 2 TnG split jerks. use racks.

C. strict handstand pushup work! let’s see how the headstand development has affected your hspu skill transfer

D. CompEx Session MetCon – 6:30pm at Foundation CrossFit

E. MOBILITY!

Max Monday 5/18

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post time to comments

– straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake out is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has a gentle flattening

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track

All of these are for recovery as well as prep for tomorrow’s Day 5 of Hatch squats

A. 5min of no-strap rowing, then

5 rounds of
5-7 box jump overs, 24/20″
5-7 ring dips (or negatives)
2 k2e + 2 t2B + 2 pullup + bar muscle-up (to be done consecutively)

B. 7 sets:
3-part pausing snatch + pause hang snatch. only go as heavy as you can complete the holds for a full 3-count

then

EMOM for 5min: power snatch + hang snatch. go heavier than previous weeks.

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E
– 2min drills: choose a skill
– (see Cool Down)

Volume STAR WARS Monday 5/4

with a running clock lift every minute on the minute then add weight:
– beginning with an empty bar HANG SNATCH for as long as possible
– when you can no longer hang snatch, HANG CLEAN for as long as possible

then

CORE WORK

Post weights used to comments!

- straddle split, 2min
Straddle legs out as far as possible. Lock legs hard. Goal is to sit upright. If possible get shoulders in front of hips. Pancake split is ideal. If scaling is needed use an upright to pull torso forward.

– tib ant stretch, 2min
With toes pointed back sit on heels with upright torso. Goal is to have top of foot, ankle, and shin flat. Scale up: elevate toes/foot so ankle has a deficit. Scale down: place ab-mat so ankle has support while flattening through a more gentle angle

– one-legged squatting quad, 2min/side
Using a light kettlebell, load the Achilles keeping the knee in track with the heel flat on the ground.

All of these are for recovery as well as prep for tomorrow’s Day 1 of new squat program.

A
5min:
30sec freestyle JR
30sec double unders

5×3
snatch-grip single leg stiff-legged deadlift
muscle snatch
SnG push press
snatch balance

B
7 sets: snatch + hang snatch. pause-at-the-knee for both lifts. go heavier than last week.

then

EMOM for 5min: snatch + hang snatch at 80% of above

C
(your squats)

D
(class core work)

E
– 2min drills: choose a skill! DID YOU SHARE YOUR OTHER TESTS?!
– (see Cool Down)