Hi Monkeys, Tonight there is no 6pm Class as we will be heading to Dr. Ellie Stockley's Seinar at CrossFit U
For details, please follow the link: http://bookwhen.com/lifechiropracticstudio Power: Clean and Jerk (from knees, use blocks) 5 x 3 Rep 1 - Clean from Power Pos., then Jerk Rep 2 - Clean from knees (hang), then Jerk Rep 3 - Clean and Jerk Strength: AMRAP - 10min Front Lever Tuck Planche Work 10-15s sets each. Rest 90s after every set Conditioning: AMRAP - 15 min Muscle Ups x 2-3 reps Regression/Progression List: Muscle Ups > Wt. Pull Ups > 2-3 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive) 1) ROW 1km
Skill/ Flexibility: 2a) Front Bodyline Hold 2 x 60s 2b) Arch into box/ Rolling Back Bridges 2 x 10 (+10s) 3a) Snatch Balance 3 x 3 3b) Snatch 1st Pulls 3 x 3 4) Back Squat 5 x 3 Today Movement Mantra is:
If you want to move a mountain, you’d better have a big shovel and a bigger work ethic. Power: 1) Snatch 5 x 3 (work @70%) I want you to treat the 3 reps as follows: rep1 - Start at Power pos. then proceed to snatch rep 2 - Start knees and snatch rep 3 - Start on ground and snatch REST 2 min Strength/Flexibility: 2a) Scoop Hold 2 x 60s 2b) Jefferson Curls 2 x 13 (+15s) 3a) C2W Handstands 3 x 60s 3b) Seated Straddle Pancake GMs 3 x 13 (+15s) Friday
Squat Mobility 2 x 60s 1) Back Squats x 20 Rest 1min 2) Front Squat x Max Effort 5 min EMOM each 3) Power Snatches x 2 4) Power Cleans + Jerks x 2 Conditioning: 5) 10min AMRAP a) Press to L Sit b) L sit Hangs The Movement Mantra for today is: Don't fall victim to paralysis by analysis. - Ido Portal Skill/Strength/Mobility 1) Seated Straddle Good Mornings 3 x 17 (+20s) Rest 60s 2) Planking Games 3 x 3min Rest 1:1 3) Power Cleans 3 x 5 Rest 120s 4) Clean Pulls 5 x 3 Rest 90s 5) Front Squat 5 x 3 Rest 120s  Power:
Clean and Jerk (from knees, use blocks) 5 x 3 Rep 1 - Clean Rep 2 - Clean & (Jerk x 2) Rep 3 - Clean and Jerk Strength: AMRAP - 10min Front Lever Tuck Planche Work 10-15s sets each. Rest 90s after every set Conditioning: AMRAP - 15 min Muscle Ups x 2-3 reps Regression/Progression List: Muscle Ups > Wt. Pull Ups > 2-3 finger assist OAC > Strict Pull Ups with Eccentric Descent (5s, 3s passive hang) > Eccentric Strict Pull Ups (5s, 3s Passive Hang) > Ring Row Muscle Ups > Eccentric Ring Rows (5s, 3s Passive) Skill/mobility 1a) Front body line hold 2 x 60s 1b) arch into box 2 x 10(+10s) 2) handstands 2 x max effort Strength/ Skill 3a) Snatch Balance 3 x 3 3b) snatch pulls (work on your weaker pull) 3 x 3 4) back squats 4 x 5  pic courtesy: outlaw way Power:
1) Snatch 5 x 3 I want you to treat the 2 reps differently rep1 - Start on the ground, finish your 1st and second pulls, then rep 2 - lower the bar to you knees and snatch rep 3 - Start on the ground and snatch at full speed Rest 120s Strength/Flexibility: 2a) Scoop Hold 2 x 60s (in prone pos.) 2b) Jefferson Curls 2 x 10 (+10s) 3a) C2W Handstands 3 x 60s 3b) Seated Straddle Pancake GMs 3 x 10 (+10s) 4) B2W Handstands 2 x ME Friday
Squat Mobility 3 x 60s Back Squats x 20 Rest 1min Front Squat x Max Effort Prehab Cuban Complex 3 x 5 Side Flexion Fly's 3 x 5 Sat More Squat Mobility Rolling Back Bridges 3 x 60s Sissy Squat 3 x 10 Various Hangs 7 x 30-60s Sun Horse Stance Holds 3 x 60s Shoulder Openers 3 x 20(+20s) AMANDA 9-7-5 reps of: muscle ups snatch @ 60kg |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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