Snatch, Squats, & Skill Test

Monday, August 3, 2020

Work Out of the Day

1. SKILL/SWOD

Squat Snatch Complex
On the 1:30 x 5 Sets:

Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch

Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM Snatch
Set 3: 60% of 1RM Snatch
Sets 4-5: 65-70% of 1RM Snatch

Front Squat (from rack)
4 x 2 Front squat (2:00/lift)
70%, 73%, 75%, 75%

2. METCON

YOU CHOOSE…

For time: 1 mile run
Or
For time: 2K row


*Both are skill level 1 tests.
*Both have 10’ caps

THIS WEEK AT A GLANCE

 

TUESDAY

Press Complex
Build to a Heavy Complex:
2 Push Presses +
3 Push Jerks

2. “Overreaction”
15-12-9:
Push Press (115/85)
DB Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
*15 min CAP

WEDNESDAY

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low Hang Power Clean
1 Hang Squat Clean
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: 70-75% of 1RM Clean and Jerk

2. “Rest Stop”

AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

Option 1:
3×5 DL
Alt 15 push ups and 15 DB bicep curls

Option 2: Conditioning (~25 minutes )
50/35 Calorie Row/Bike/600m run
20 Strict Toes to Bar
50/35 Calorie Row
35 GHD Sit-ups
50/35 Calorie Row/Bike/600m run
50 AbMat Sit-ups

Option 3: 3 Rounds NFT
1,000m run
1,000m row
50/36 cal bike

FRIDAY

1.Power Snatch
On the Minute x 3:
5 Touch and Go PSn
Rest 1 Minute
On the Minute x 3:
3 Touch and Go PSn
Rest 1 Minute
On the Minute x 3:
1 PSn.

2. “Hot Flash”
30-20-10:
Power Snatches (95/65)
Kipping Handstand Push-ups

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES


FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!

Athletes!  This is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!

Please don’t make us chase you or there will be a burpee penalty! 😉

No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically “late” 😬.

VISITORS ARE STILL RESTRICTED DUE TO COVID CASES RISING

Unfortunately, we are still on hold for accepting visitors to the box. We have health care workers and athletes who are caring for older parents and the safety of our community is important.

As soon as local cases subside and the concern of the spread has subsided we will revisit the visitors policy.

SKILL LEVEL TESTING IS BACK.

The crux of this is that CrossFit creates a balanced athlete…IF (IF, IF, IF) you have coaches that ensure you’re not getting stronger at the expense of speed, and not getting faster at the expense of strength, and not missing your gymnastics and mobility entirely! It’s so easy to get caught up in what we love and what we’re good at and miss other essential elements to becoming a balanced athlete.

The 4 Skill Levels were created by CrossFit Seattle. We have made some adjustments to accommodate the older athlete. And we have rounded them out as CrossFit has introduced higher level and “other gymnastics” that are now considered essential (such as handstands/inversions).

This is Skill Level 1. The “game” is, you must test out of Skill Level 1 before you can move to Level 2. ALL (repeat ALL) of Level 1 must be successfully tested out before you can move on to Level 2. Once you have worked through the list, you’ll find the areas that are lacking are probably consistent: either speed, strength, or gymnastics, or further broken down into pushing, pulling, core, or “work”. There is a Skill Level 2, 3 and 4. Skill Level 1 is considered minimum standards for a healthy individual and represents a healthy beginner.

 

TESTING OUT CAN BE DONE ON THURSDAYS AND SATURDAYS during Open Gym, or IF we have a regular programmed day where the work is completed with more than 15 minutes to spare…then your coaches can help test you out (time permitting).

TEST OUTS must be observed and signed off by a coach! “This is a test”.

Further, if you have areas that need work, that’s where your coaches come in. The “crate” that the skill levels will reside in will also include work sets (linear progressions) for speed and strength to help you “fix” those deficient areas faster. This part is in the works, and while it’s in final development stages, just ask your coaches for help.