Posted by IN

Jan2 2017

2 January 2017

CrossFit 70 – Wentzville – CrossFit

Mobility

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Weightlifting

Empty Barbell Warmup (Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats

Snatch Balance

Snatch (5 x 2, then 3 x 1 up to 90%)

Starting at 65%, working up to 80% across 5 sets. Move up in small weight increments.

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 9:00:

3 Power Snatches (75/55)

3 Wallballs (20/14)

6 Power Snatches (75/55)

6 Wallballs (20/14)

9 Power Snatches (75/55)

9 Wallballs (20/14)

… Continue to add (3) repetitions to each movement until the 9:00 cap is reached.

Bonus

Dubs+TTB EMOM (AMRAP – Reps)

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – “X” Double-Unders

Even Minutes – :40 seconds for Max Toes to Bar
This is a stamina builder we will revisit often in this cycle, striving to increase both capacities, but most importantly the TTB. The double-unders, as great of a skill to practice here, are a carrier to make the Toes to Bar more metabolic.

This Alternating EMOM allows us to establish a baseline for each in the minute of work, and strive to build from there. The goal is, everytime we revisit this, we are increasing our TTB counts slightly, building our capacity. On the double-unders, we can stay fixed throughout or increase as you see fit. The tracked portion below will be total TTB – set the baseline today, and strive for even sets throughout.

On the double-unders, choose a repetition scheme you can accomplish in less than 30 seconds.

Level 1 – :30 Seconds of Practice (attempts)

Level 2 – 20 Double-Unders

Level 3 – 30 Double-Unders

Level 4 – 40 Double-Unders

Level 5 – 50 Double-Unders

Enter total TTB. Do not overthink this one – this is purely a self-assessment and a chance to improve week to week.