WOD – Friday 3/30

Don’t forget. Last week to sign up for PortSwole.

PortSwole is a program aimed to give you a break from the high intensity, high impact movements of CrossFit. With the summer approaching and the grueling Open just ending, PortSwole will keep you in the gym working towards being fit but with a slightly different goal. This program will replace a lot of the full body movements like the Olympic lifts, thrusters, wall balls and burpees exercises and instead focus more on unilateral and single joint movements. Front rack lunges, weighted step-ups, single arm presses, bicep curls and tricep extensions are a few examples. This specialty course will get you strong, tone, sculpted and ready for the beach season!

Those who sign up for PortSwole will receive their weekly programming on Sunday which includes 3 days of training. This programming can be completed during open gym hours or during classes as long as you’re not a distraction. There will be a generic warm-up and short mobility piece each day, but the lifting period will take anywhere between 30 and 45 minutes. It’s expected that you will be replacing the daily WOD with PortSwole on the days you go in to train. Helpful videos will be included in the email and any questions you might have can be asked in the PortSwole forum on Facebook or in an email to me.

If you need help or would like to lift with a coach’s supervision the normal PortFit hours can be scheduled (8am on Tuesdays/Thursdays and 5:15 on Thursday) as a meetup time. Just shoot me an email that you would like to meet. I encourage the PortSwole participants to lift together, but all of these movements can be done by yourself and none will require a spot because percentages will always be between 60 and 80%.

If you are interested, please shoot us an email so we can reserve you a spot.

6 Weeks – 3 days of programming each week


Organize yourself and review the warm-up
15/12/9 cals AB
10 dislocates
10 OHS w/PVC

PVC mobility
The Port Snatch warm-up as a group

Weightlifting complex – 1 hang power snatch + 1 snatch balance
This sequence of movements can be used to truly work on significant weaknesses. Come prepared to attack a behavior that can be fixed in this complex. What are you going to attack?

“Basic Betch”
3 rounds
50t pistols
7 bar muscle ups
10 hang power snatches (135/95#)(115/75#)
For the pistols, make sure you take the time to work through the progressions. Start with the easiest movement and move towards the more difficult; air squats – reverse lunges – box step-ups – box pistols – pistols with a band – pistols using the rig – Rx pistols

Scaling the bar muscle up should be done with a very hard pull (C2B, pull-ups, piked rows, ring rows) and a push (push-ups or box dips) times 2. You could set up to do some jumping bar muscle ups today, but only if you can perform the necessary tasks to get your coaches approval. No ring dips today.

Accessory Work
3 rounds
15 banded face pulls
15 banded pull aparts
15 banded tricep push downs

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