WOD – Monday 4/15

There is going to be a competitors meeting Saturday, April 27th, upstairs at 9:30am. This meeting is for all current competitors and any current member who might be interested in joining the comp track. If you are thinking about competing in the sport of CrossFit in 2019 or even 2020 then this track of programming is built to help you reach your goals.

Our competitors always take part in normal Port classes but are programmed an extra strength, an additional skill or more conditioning work daily with the purpose of exposing you to all the challenges one might face in a CrossFit competition. We typically workout 5 days a week with rest days on Thursdays and Sundays and we have a competitors slot at 10am on Saturdays where we typically do our partner workout for the week. The added volume is no more than 30 to 45 minutes and can be anything from lifting to gymnastics, conditioning to skill work. If this might be something you’d like to add in please make sure you carve out 30 minutes to attend this meeting.

If you have any questions before Saturday, don’t be afraid to ask. Find me in the gym, or shoot me a message.

Spend 2 minutes in Z1
Then, dynamic mobility as a class

Posterior chain prep

Sumo deadlift – 5×3; AHAP. You can build but you must start heavy and finish heavier.
Sumo stance is such a cool way to lift because it does a number of different things. By changing the placement of our feet to a much wider version, it allows us to maintain a much more upright torso. By keeping our torso more upright from the very beginning it puts a lot less stress on the lower back and prevents a ton of shearing forces on the spine and erectors. The sumo stance also helps some with mobility restrictions to get into a much more preferred position. So make sure you nail down where the feet and hands should be before getting to heavy. Once you have the idea of it, build to a heavy 3 and complete 5 sets at that weight

“Green Jacket”
4 rounds
5 deadlifts at 80% of your 1RM
50 sit-ups
*315/205# is the heaviest weight that this bar should be.
Thinking about stimulus here, this deadlift should be mighty heavy in order for you to find that right pace. Too heavy and you’re going to take too long on the bar, too light and you’ll be done before most people get out of their second round. Think about the bar being between 70 and 80%. Given that it is going to be a total of 4 sets of 5, we should really try to stick to this percentage. Meaning to Rx this WOD your deadlift should be between 400/275# and 450/305#.

A. Murph Training
Complete a half Murph this week
1 mile run
50 pull-ups
100 push-ups
150 air squats
B. Body Building – 3 to 5 rounds, not for time
10 banded tricep push-downs
15 empty BB bicep curls (palms down)
10 incline DB bench press
15 hollow hold banded pull-throughs
C. Banded work – accumulate 100 each
Banded seated rows
Banded ab pull-downs

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