September 2023

Sat. Sept 308-10a: open gym10a-noon: snatch clinic

CrossFit Main After building to working weights:E3 min x 15 min 5 sets:5 back squats at 70-75% of 1rm across all setsImmediately after you finish back squat you’ll perform 5 seated high box jump ups- set up a shorter small box or medicine ball to sit to, then explode up from dead stop seated position

CrossFit Main: 30 min clock; A. E2 min x 10 min: Hang power snatch (above knee) 3-3-3-3-3 B. E2 min x 10 min: snatch balance (from rack) 2-2-2-2-2 C. E2 min x 10 min: overhead squat (from rack) 1-1-1-1-1 **emphasis on this day is positional skill development/mechanics over load, even for more advanced lifters. PVC/empty

CrossFit Main Five 2-minute rounds of: (25 min including rest) 300/200-m sprint (should take ~ 1-1:20 min to complete run) scale to bike as needed with 600/900mMax-rep burpees- score is burpees each set Rest 3 minutes between rounds. Post number of burpees completed after the sprint each round

CrossFit Main: 5 rounds for time of: (18 min cap, goal is sub 15) 15 deadlifts12 pull-ups (how you tested in during test week)9 front squats*barbell weight should be ~40-50% of 1rm FS. Lvl6: 135/95, CTBLvl5: 115/80, chin over barLvl4: 95/65, bandLvl3: 75/55, bandLvl2: 65/45, bandLvl1: 55/35, ring row

CrossFit Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

REST DAY Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.            * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.    * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

8-10a: Open gym

Test Day 6 CrossFit  Same time frame as Monday/Wednesday A1. Clean skill development with burg warmup leading into the first few rounds of warm up weights on your cue 35-55% A2. Clean 1rm details: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75% L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+% L5: Male: (255+) 95 – 125