Monday 1.11.15
Let's build some pressing strength for the handstand push-up! Skill of the Month progression #2 includes ideas on how to build raw pressing strength for a broad spectrum of different strength levels. If you missed the first progression video, head over to the CrossFit Central Houston YouTube channel to catch up! HINT: this might be useful tomorrow.... :)
FOUNDATIONS
A. Every 4 min for 20 minutes: 20 walking lunges
B. 1 set ME pull ups
C. For max reps:
3 min ME calories on rower
rest 1 min
3 min ME burpee box jump overs (24/20")
rest 1 min
3 min ME wallballs (9 ft target)
GPP
A. 20 minutes to build to 2 rep max back squat
B. 1 set ME pull ups
C. For max reps:
3 min ME calories on rower
rest 1 min
3 min ME burpee box jump overs (24/20")
rest 1 min
3 min ME wallballs (20/14#)
COMPETITION
(pre GPP if possible)
3 sets of 3 reps:
Technique work:
5 second snatch pull to launch position from floor + high hang snatch + snatch balance
*start with an empty BB and do not exceed 50%. Focus should be on engaging the lats and loading the heels and hamstrings while staying balanced. Also getting under the bar with as much speed as possible
A. Every 2 minutes for 12 minutes:
snatch high pull + hang snatch from below the knee + snatch @65-70% of 1RM
B. 3 sets of:
3 reps (9 total reps):
3 stop halting snatch grip deadlift (2" from floor, mid patella, mid thigh)
rest as needed between sets
*Pause for 2 full seconds at each position to ensure weight is in the heels and lats and hamstrings are engaged. Use 100% of 1RM snatch. Use straps if you have them.
ENDURANCE
Run 6 x 200m
rest 1 min in between
Run 4 x 400m
rest 2 min in between
Run 2 x 800m
rest 3 min in between
*score is total time including rest