Air Fryer

Monday, January 27, 2020

Work Out of the Day

SKILL/SWOD

Snatch Work
10 minutes to establish heavy snatch balance
15 minutes to establish heavy squat snatch

METCON

“Air Fryer”
3RFT
50 air squat
10 C&J (135/95)
15′ cap (know your Grace time!)

RX+

Silverback Primer
3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo DB SQ (5/Side)
8 Pausing Frog Bridges

Back Squat –
5-Rep Re-Test

Build to Heavy 5

After a build through warming percentages, and a handful of heavier reps to prime the body and mind, let’s find a new baseline today on our 5-Rep. Compare to the test at the start of the cycle (December 1st).

 

Overhead Squat Complex
3 Sets, resting as needed between: 3 Sec in Bottom
1 Pausing OHS + 2 OHS
Set 1: 62% of 1RM OHS
Set 2: 66% of 1RM OHS
Set 3: 70% of 1RM OHS

Conditioning
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10/6 OHS (95/65/55)
15/7 DL/PC (95/65/55)

THIS WEEK AT A GLANCE

MONDAY

  1. Snatch Work
    10 minutes to establish heavy snatch balance
    15 minutes to establish heavy squat snatch
  2. “Air Fryer”
    3RFT
    50 air squat
    10 C&J (135/95)
    15′ cap (know your Grace time!)

TUESDAY

  1. 10 minute EMOM
    10 T2B
  2. “Surfer on Acid”
    3RFT
    400 m run
    21 burpee over DB (50/35)*
    *Feet must clear the DB
    20′ cap

WEDNESDAY

  1. DL Stamina
    3-6-9-12-15
    UB DL @ 60% 1RM
    Comp to 7/31/19
    Test ME set SHSPU with set of 3 DL. Alt each DL set with 30% ME SHSPU
  2. “The Wave”
    20 Dbl DB HPC&J (50/35)
    40 DB deficit pushup
    60 DU
    40 Dbl DB box step over (24/20)
    60 DU
    40 HSPU
    20 Devil press (50/35)
    25′ cap
    Comp to 7/3/19

THURSDAY

OPEN GYM OR…

  1. Grunt Work
    40 Min AMRAP (but not really because it’s not scored)
    400m sandbag run
    10 weighted pull ups
    8 weighted dips
    100′ KB bear crawl (55/35)
    15 GHD sit up

FRIDAY

  1. Strict press 5×5
    First two sets warming up for three heavy sets
  2. For Reps and Total Time
    10 Rounds EMOM (even: 20 DU/odd: ME Kip HSPU)
    @11:00 right into 1/2 Angie:
    50 pull up
    50 push up
    50 sit up
    50 squat
    Right into 200m WL (no weight)
    Score=HSPU + total time

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

PLEASE DON’T DROP SINGLE 10# PLATES FROM OVERHEAD
#SAVETHE10’S

Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.