Crossfit Armoury - July 25, 2017: Deadlifts; WOD: 5 Rnds - 400 m Run, Squat Snatches
 |
| Tuesday; July 25, 2017 @ Crossfit Armoury - West |
:0-10
Warm-Up:
Walkthrough EMOM:
EMOM for 8 Minutes:
Minute 1: :30 From Plank, alternating reaching arms to touch sky
Minute 2: 2 Scapular ring rows, no elbow
:10-20
STRENGTH:
Work up to 75% 1 RM Deadlift (1 RM if not known)
:22-30
Max Reps @ 75%
rest 3:00
Max Reps @ 70%
rest 3:00
Max Reps @ 65%
WOD Warm-Up:
Group 400 m Run/Walk
Hang Power Snatch
Hang Squat Snatch
Below Knee Squat Snatch
Calculate 90% 1 RM Snatch
Work Backwards to determine starting weight by 20/10/5 lb increments
:40-55
WOD: For Time
400 m Run
5 Squat Snatches @ 135 /85
400 m Run
4 Squat Snatches @ 165 /105
400 m Run
3 Squat Snatches @ 185 /120
400 m Run
2 Squat Snatches @ 205 /135
400 m Run
1 Squat Snatches @ 225 / 150
15 Minute Cap
*Scale as need above, with 1 rep being 90% 1 RM and working backwards
My Thoughts:
Warm-Up;
Coach Jason walked us thru the warm-up, and demo each of the movements. He stressed that we don't use our elbow during the scapular row. And while doing the 30 second plank from the ground, we keep our butt down; while reaching for the sky with the opposite arm. I, like most people in the class tend to bring the butt up while in a plank stance. Bloody hell.
STRENGTH;
With a full class, coach suggested that we partner up with someone who lift with similar weights. I started with my own barbell and weights as I didn't know how much I would be lifting. It wasn't until Mike S, came over and suggest we partner. Made sense, and it would give me enough time to rest between sets.
Our 75, 70, and 65% work out to 215, 200, 185 lb. We were to rest 3:00 between sets, and with Mike as a motivator; it was easy to hit the higher reps. And yes, I used a belt for this.
My reps were 10 @ 215 lb, 15 @ 200 lb, and 21 @185 lb. Slighty motivated to go further with the 185 lb as Mike was aiming for 20 reps. I wasn't paying attention to how many he got, and decided to feed my ego. Went to 20, and though, one more for good measure. I saw only afterwards, that Mike stay consistent with all his three lifts; all 15 reps.
WOD Warm-up;
Stripped off the heavy plates and switch to some smaller plates. We had to work out way backwards on the weights for the Squat snatches. I definitely scaled the weights as we were also doing running between sets. That going to tax the legs! As a group, we all ran 400 meters (around the building).
WOD;
Modified the weight and used: 75, 95, 115, 125 lb. I managed to finish 4 rounds. I just didn't have enough time to even start my last 400 meters. We had a 15 minute time cap. The 6 am class is a very efficient group, lots of strong athletes. Yup, cardio sucks for me; but I gotta work on my weakness.
I always feels so strong after doing deadlifts, not so much after running. But I have been neglecting my olympic lifting extra credit/homework. After some time cooling off, I resume with my practice with the Push Jerk while in the Split Jerk pose. I setup using 75 lb total weight while doing 5 rounds, 5 reps on the olympic platform. It doesn't seem like a lot, but I was pretty spent after this.
Now off to work... /ghawd
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.
Accumulate 35 Muscle Ups
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #rebuild #tobefitby50
Comments
Post a Comment