Crossfit Gold Box (Dubai, UAE) - January 4, 2017: Snatch; EMOM

January 04, 2017

Crossfit Gold Box (Dubai, UAE) - January 4, 2017: Snatch; EMOM - 1 Clean & Jerk

Crossfit Gold Box (Dubai, UAE) - January 4, 2017
First Crossfit class of the year for me!!

Warm-Up:

Wall Runs
Hip openers
Arm bars

Buy-in:

5 Tempo Overhead Squats
5 Box Jumps
10 Kips on Bar

STRENGTH:

Rx:
Part A: 15 minute to build up to a heavy Single Snatch

Scale:
Part A: Overhead Squat Practice

WOD Warm-Up:

3 Snatch High Pulls from Mid
3 Muscle Snatch form Mid
3 Power Snatch (3 second pause)
3 Power Snatch (3 second pause) + Overhead Squat
3 Snatch

WOD:

10 Minute EMOM

1 Clean & Jerk @ 80% 1 RM

Today's Coach: Matthew Green

My Thoughts:
I was really trying to figure out if I had enough time to do a workout before heading home; back to Canada. It's not just working out, but having to be on an plane for TWENTY plus hour.. not really able to move much. In the end, and surprisingly; my wife was practically pushing me out of the door to Crossfit!

So, I start off 2017 with my first Crossfit Class in Dubai. It's only appropriate, considering that my last crossfit class for 2016 was in Dubai! Might as well kick it off in style and enjoy it!

Warm-Up;
Followed/watch Coach Matthew demoing the warm-up routines.

Buy-In:
The buy-in for this section required us to perform 5 Tempo overhead squats, followed by 5 box jumps, and 10 Kips on the bar. Scale accordingly. There were some people in the class who were just starting, and others who had more experience. I start with the empty barbell, did step-ups as oppose to box jumps and knee ups on instead of the kips on the bar.

STRENGTH;
While some of the newer people were working on practice their technique with overhead squat; the rest of us worked on building up to a HEAVY single Snatch. Coach Matthew wanted us to do at least TEN near perfect at HALF our 1 RM weight. Just to ensure that our body is ready to go (warmed up, CNS is fired up), and then slowly increment the weight.
It's been a while since I've done my 1RM Snatch (Squat fully), and that weight was 135 lb. I started off with 65 lbs and practice my TEN snatches. I'll admit... I probably stumble after the third one as I ended up rushing myself. Had to remind myself to slow down and focus on the movement.

I managed to hit 125 lb for my snatch; is is pretty good since it's been over a year since I last hit this weight.

WOD Warm-up;
Coach Matthew demoed each of the movements for us, and then the entire class performed each of the movements. This would prepare us for the WOD.

WOD;

It was a simple TEN minute EMOM. The goal was to hit our 80% of our 1 RM. My 1 RM is 185 lbs; which is a far cry if we are using 80% (148 lb). I only managed to hit 135 lb today.
I can't blame it on the location as I already had over two weeks time to acclimatize. It is what it is... It was a good work WOD, I was sweating by the end of the time.

Misc:
Again, sharing some pictures from my exploration of Dubai, and as well some pictures of Crossfit Duo and Crossfit GoldBox!

New Year 2017 in Dubai! The view from the rooftop of the hotel where we were
celebrating/bringing in the new year! Fireworks at the Burj Al Arab in the distance