Day 219: Crossfit Armoury: 2 RM Front Squat; 7 RFT: KB SDHP, HSPU

Tuesday; June 2, 2015 - the Whiteboard @ Crossfit Armoury

0-10:
Warm-Up:

Partner Front Squat Stretch
10 Empty bar Front Squats


10-25:

STRENGTH:

Work to 2 RM Front Squat

25-33:
2 Front Squats @ 93% every 3 Minutes; 3 sets

38-43:

WOD Warm-Up:  

Bear Crawl 50"
10 SDHP (Sumo Deadlift High Pull)


43-55:
WOD:  7 rounds:

10 Kettlebell SDHP  (M: 70 lb / W: 53 lb)
10 Handstand Push Ups (scaled: DB Push Press)

 12 Minute CAP 


My Thoughts:

Warm-Up;
Worked on stretching the arms with an empty bar on the rack.  Think of it as you are about to lift the bar in a Front Rack position.  But, you have your partner place their hands underneath your elbow and push up.  The intention is to stretch the muscles.    Oddly, both my gym partner (Sydney) and I were pretty flexible, thus the expected results didn't occurred.

WOD Warm-up;
Sumo Deadlift High Pull, haven't done that for a while..  Worked on the form and then trying with an empty bar for 10.  As for Bear Crawl, everyone loves bear crawls!

WOD;

I used the Rx weight for the Kettlebell (70 lbs - 1.5 pood).  I had to scale it for the Handstand Push-Up and used Dumbbells.   Somebody (Sydney) suggested that I used 40 lbs for each arm and silly me, went with it.   The 40 lbs got pretty heavy after the first round.   At the end of the second round, the coach asked if I wanted lighter weight.   So, I ended dropping the weight to 35 lbs per side which became quite harsh near the end.   I really had to dig in after Round 5.   Last two rounds, was so taxing.  I actually used the KB SDHP portion as my rest/recover stage while trying to crank out the DB Push Press.  I was 5 reps short when the buzzer for the 12 minute mark hit.   They asked and let me finished after the 12 minute mark.

Misc:
Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

EMOM for 8 Minutes:
1 Hang Muscle Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
50% 1RM Snatch

Remember to stay consistent in your training and tackle one WOD at a time!!