Crossfit Armoury - April 23, 2018: 5 RM Push Press; WOD: AMRAP - Bear Crawl, KB Snatch, Box Jump Overs, Sled Push, Shuttle Run

Monday; April 23, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Jason Roncesvalles  

Thoughts:
Resuming my two hour workouts, starting first with a crossfit class. I need to continue with this load so when I resume my lifting with O.P.F.; it won't be a shock to the system.  Olympic weight lifting outside of the crossfit scene is usually two hours.   And while I'm doing this, I might as well as maximize my remaining free membership and do as many classes as physically possible.

Warm-up:

Coach demoed the Push Press and had each one of us performed 10 reps with an empty barbell.  Prior to this, we did some shoulder rotations with the empty barbell.  This helps with warming up those much needed shoulder muscles.

Strength:
Ten minute EMOM consisting of 5 Push Press each minute, and increasing weight each set.  We were not to go beyond our 64% of our 1 RM.   Based on my numbers, that would be no more than 118 (round up to 120 lb).   I actually found that closer to the last two minutes, 5 Push press becomes a bit more challenging.

WOD Warm-up:

Coach had demoed each of the movements and what was expected of us.  We were to set up the equipment and go thru each of the movements as suggested.

WOD:

Twenty minute ARMAP, consisting of bear crawl, KB Snatch per arm, Box Jump overs, sled push and of course,  shuttle run.   I had to scale the Box jump overs to my standard step ups (just past injury with the achilles is the reason why I don't do any box jumps).

Coach at one point came over to me when I was doing the KB Snatch per arm and corrected me. I'm suppose to swing the KB, not muscle it up for the snatch.  Well.. that made it so much easier!!

After twenty minutes, I managed to complete 3 rounds + 17 reps (Box Jump Overs - due to the size of our class, we staggered our initial start point; mine was the Box Jump Overs)

MISC:

Took a few minutes to recover, drank the recovery drink and met up with the coach AJ for Olympic lifting class.  This is an important week for Olympic lifting.  More sad than good, and why I wanted to be in attendance for it.

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 10 Minutes:
 8 seconds L-Hang from Rig   [if doing the sweat/tech]

 10 seconds L-Hang from Rig [if doing Rx'd]

 12 seconds L-Hang from Rig [if doing Competition]

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

Hashtags for the day:  #rebuild #tobefitby50