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WORKOUT OF THE DAY

COMPETITION CLUB

By Adam Murphy Comments


CrossFit Old Town – Competition Club

Warm Up:

250 M Row/ 200 M Run
High Knees
Butt Kickers
2 x 3 Inch Worms
10 Boot Strappers
Toy Soldiers to ERG
-Then-
250 M Row/ 200 M Run
Sprinters Stretch to Cage
Crab Walks to ERG
2 x 10 Cossack Squats
10 Ring Rows
Scorpion Stretch
-Then-
10 – 20 Bear Hugs (Open Arms Wide, Swing them in front and hug your shoulders)
10 – 20 Arms Swings
-Barbell-
2 x 10 Behind the Neck Snatch Push Press
10 Good Mornings
– Whiteboard –

View Public Whiteboard

Snatch Technique (1-1-1-1-1)

1 Hang Below the Knee Snatch

1 Snatch Balance

1 Overhead Squat
* Load Weight Up to 55% – 65%

* This is technique work, so do not exceed the prescribed load

* Snatch is a Squat Snatch

* Snatch Balance with minimal drive of the legs

* Overhead Squat is tempo 3 count down.

Snatch Strength (3-3-3-3-3-3)

Snatch Pulls
* Build up to 100% +

* 3:00 Rest between sets

* Not Unbroken

Metcon (Time)

“GymNasty”

skillzzzNdrillzzz

Pick your Poison

1. 3 Pulls Up

2 C2B

1 Bar Muscle Up

10 Rounds

2. 5 x 5 Hip to Bar

3. 5 x 5 Foam Roller
* Option 1 Unbroken

* Option 2 attemot to touch Hip to Bar and stay in hollow position as long as possible.

* Option 3 Bar at just below hip height, slide on foam roller, keep arms straight.

Metcon (Time)

“May the Force be With You”

-Obi-Wan Kenobi-

(Star Wars – A New Hope )

8 Deadlifts (155/115)

7 Cleans (155/115)

6 Snatches (155/115)

8 Pull Ups

7 Chest to Bar Pull Ups

6 Bar Muscle Ups

6 Deadlifts

5 Cleans

4 Snatches

6 Pull Ups

5 Chest to Bar Pull Ups

4 Muscle Ups

4 Deadlifts

3 Cleans

2 Snatches

4 Pull Ups

3 Chest to Bar Pull Ups

2 Bar Muscle Ups

Comments

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Comments

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805 N. Royal St., Alexandria, VA 22314