Crossfit Armoury - April 11, 2018: 6 RM Back Squat; WOD - 8 Rnds for Time: Front Squat, HSPU

Wednesday; April 11, 2018 @ Crossfit Armoury - West

Programming for today

Today's Coach:  Jason Roncesvalles

My Thoughts:
Came in earlier to do crossfit and then follow up with the Olympic lifting class.
Yah, I'm crazy!   I need to do this so I can keep that load for when I'm doing olympic lifting/training over at Evolve.

Warm-Up;
Coach Jason had us grab a rubber band so we could do the warm-up.  The band was wrapped around out knees.  We were to do 10 banded steps to the right, followed by 10 air squats, and then step left.  We repeated each of the movement 10 times.   Once done, we exchange our band for an empty barbell and setup ourselves up on a station with the J-cups.

Coach demoed to us when performing the back squat; we are to keep our head up. 

STRENGTH;
We had 15 minutes to build up to our 6 RM back squat.  I had no idea what my 6 RM is.  Haven't done one for a while, but had an idea of what my 70% is.  Decided to use that as weight to aim for and then see how it feels.

I kinda surprised myself and hit 215 lb.  Perhaps I should had pushed myself a bit more, but knowing that I'm doing olympic lifting next. I inadvertently
 held back a bit.

Part two was to use 90% of the weight that we just hit and plan to do 6 Rep every 3 minutes for 3 rounds.  My 90% weight works out to be 195 lb.  After completing the 3 rounds; it was too light for me.  I guess next time we do our percentage; I'll go all out and not let myself try and save strength for the class following.

WOD Warm-up;
Coach demoed the front rack, followed by the class performing 5 empty bar front squat.  Then coach demoed the hand position for handstand push-up using the new standard.   Those who scaled could, but coach wanted me to use a box and do push-up instead.  The focus was on speed with this.k   Okay, he's the coach.

WOD;

I had wore my Legacy Lifters, so the 115 lb front squats was not the issue until later rounds where I actually had to break them up. The first three rounds executed quite quickly.  Next two rounds, I had to slow down my pace.  The last three rounds involved breaks on the front squats and a lot on the push-ups.

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.

For Time:
 30 Rope Climb Foot Grips [sweat/Tech]
 10 Rope Climb (M: 115 lb / W: 75 lb) [Rx'd]
 10 Legless Rope climb [Comp]

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

Hashtags for the day:  #restart #rebuild #refocus #tobefitby50