/

 

Oly Total

FRIDAY, APRIL 21 2017

 

IMG_7506.JPG

 

WOD
SWOD

Olympic Total

Olympic Total is just like CrossFit Total – three attempts after a warm up at the Snatch, and then the Clean and Jerk. We have, in the past, done Oly Total as three separate lifts, but today we’re doing the Clean and Jerk as one lift.

Snatch
1-1-1

Clean & Jerk
1-1-1

You will have approximately 20 mins per lift, however we want you to treat this like CF Total: use three attempts once you’re ready to go.  Not 20 minutes to attempt as many times as possible.  This also a thinking WOD!

 

STRENGTH BIAS

STRENGTH

DL 1RM
Training loads determined from 90% of 1RM (see Tracking Sheet)

 

DL
X5@65% (=65% of 90% of 1RM)
X5@75%
X5@85%
XME@75%
3X10@65%

 

Front Rack DB Step Up 3x10ea leg, alternating, foot you step up onto box with STAYS ON BOX.  Concentric/Eccentric on one leg, then switch.

Load as tolerated.  Height as tolerated. Goal no jump off deck, upright torso, lots of glute activation.

Superset this with 12x feet secured abmat situp w/ 35/25# plate overhead


ACCESSORY WORK

15X wall walks (pushups position walking body up wall into HSPU position) and back down. WALK UP AND DOWN – QUALITY OF MOVEMENT – don’t slide down wall.

Progression: Plank position with feet on 12-16” box, maybe 20”, walk hands toward box raising hips until shoulders are under hips, and then back out. Further progression: inchworms where feet don’t move, only hands walk out and back

 


RX+
SKILL/STRENGTH

  1. Power Snatch + OHS
    60%/2+3
    65%/2+3
    70%/2+3
    (75%/2+3)2
  2. Snatch Pull
    85%/5
    (90%/5)3
  3. Back Squat
    60%/5
    65%/5
    70%/5; (75%/5)3

METCON

4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

5. Stamina Conditioning
EMOMx5:
4 Muscle-ups

 


 

 


NEWS & UPDATES


Rebel Runners
 
– Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook (link to group in the name) or ask Coach Moana or the Davii (Justin and Wife…we mean Steph) as they lead the group. 

screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.

screen-shot-2017-01-05-at-6-37-20-pm

Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

 

HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

Screen Shot 2016-06-24 at 8.37.25 AM

Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

Screen Shot 2016-06-24 at 8.39.07 AM

Screen Shot 2016-06-24 at 8.40.01 AM

yelp-review-logo

Finally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

Screen Shot 2016-06-24 at 8.42.03 AM

yesterday's results

Leave a Reply

You must be logged in to post a comment.

 

SHARE IT