Mobility, Activation & Warm-Up
Spend 5 minutes foam rolling the t-spine, lats and pecs.
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)
and then …
Two sets of:
20 Seconds Single-Arm Lat Pull Down
10 Seconds Rest
20 Seconds Single-Arm Lat Pull Down
(with the band you stretched with, complete a single arm lat pull down)
10 Seconds Rest
20 Seconds Squat Pass Thrus
10 Seconds Rest
20 Seconds X Plank (Raise opposite arm and leg, switch and continue for 20 seconds)
10 Seconds Rest
A.
Every 2 minutes, for 16 minutes (8 sets):
(Snatch High Pull + Snatch) x 1 rep
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
B.
Every 3:00, for 9 minutes (3 sets):
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(If the hang snatch pull was beneficial for you last week then complete that off blocks instead of snatch pulls)
C.
Take 15 minutes to build to today’s 2-RM Strict Pull-Up
If you’re still developing your strength for strict pull-ups, perform the following:
Every 3 minutes, for 15 minutes (5 sets):
Strict Pull-Up Eccentric x 1-3 reps @ 81A1
(lower yourself under control for 8 seconds, then step back up to chin over the bar and repeat – you can use a band to assist with this or set up a box and use your feet to assist with the descent)
D.
Three sets of:
15 Banded Double-Arm Lat Pulldown
10 Left Arm Lat Pulldown
10 Right Arm Lat Pulldown
For the single arm pulldowns, turn 90 degrees so that the band is in line with your shoulders and focus on pulling your elbow down to your hip.
E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Pullovers
24 Dumbbell Goblet Squats
Use a medicine ball or a bench for the dumbbell pullovers.
Athlete Notes:
Today we have a great mix of some dedicated Olympic lifting, followed by a solid pump session to get you ready for beach season! As we’ve mentioned previously, please take today as an opportunity to focus and dial in on one of the most commonly tested movements in CrossFit. Whether it’s through the snatch complex, or the snatch pulls at the end, we want each lift to be taken with intention and full focus. Don’t let yourself fall into the standard trap of “I need to condition today so I’ll just change the reps or go faster”. What we all need is to build a strong base because that’s what the off-season is for! No one wants a foundation built on sand.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
Five sets of:
300 Meter Row or 600 meter Bike Erg
25 Foot Handstand Walk (or Handstand Walk Alternatives x 30 seconds)
1-5 Muscle Ups (or Ring Muscle-Up Alternatives)
Rest 30 Seconds
Handstand Walk Alternatives
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
Wall Climbs
Ring Muscle-Up Alternatives
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
*Compare to July 6, 2021