Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller
and then …
Crossover Symmetry x 6-10 reps per drill
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
Followed by…
200 Meter Jog
10 Alternating Reverse Lunges
200 Meter Jog
10 Lateral Lunges
A.
Every 60 seconds, for 3:00 (3 sets):
Tall Clean x 3 reps
Tall Jerk x 3 reps
followed by …
Every 2 minutes, for 20 minutes (10 sets of):
Clean & Jerk
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1 rep @ 75-80%
Sets 7-10: 1 rep @ 85+%
B.
Three sets of:
Single Arm Dumbbell Overhead Walking Lunge x 20 steps (10 steps with right arm; 10 steps with left arm)
Rest 90 seconds
C.
“Isabel”
For time:
30 Snatches
35-54: 135/95lbs
55+: 95/65 lbs
TIME CAP = 6 Minutes
Please compare to March 9, 2020
D.
Three sets of:
10 Dumbbell Skull Crushers
10 Push-Ups with Hands on Dumbbells
50 Foot Banded Suitcase Carry (each arm)
Rest as needed
General Training Notes
Let’s go Masters! Time to build to a heavy clean & jerk. You’ve been working on all manner of positions with your clean and jerks so today it is time to put it all together. Build to what feels heavy for today; maybe that is a new 1-RM or maybe it is just what feels heavy for the day. Have fun with those 20 minutes building in weight! You’ll follow up your olympic lifting with some lunging. The dumbbell weight is up to you, just be safe.
Isabel – This is my all time favorite CrossFit benchmark workout! Put your head down and GO! Okay, a few ways to tackle this one. If you are really strong with barbell cycling then you may want to open with a big set (15-17 reps), then smaller sets like 3-5 reps to finish out. Another way to approach this is to be conservative with the opening set. Say you do 10 fast reps; quick drop and do another 8 fast reps; quick drop and do another 6 fast reps; then finish with your remaining 6 reps. Try to avoid having a touch point on the way down to get the barbell cycling fast but, ultimately, do the technique that you feel most confident with. And make sure to breathe!!! Okay … I believe my fastest Isabel time was sub 2:00 … can anyone get close to that?!