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.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 S2OH
5 inchworms
15 banded pull-aparts
Mobility
Additional banded mobility
Strength
Push jerk – 6×3 @70-75% of 4/9, E1:30
Building off of last weeks heavy single, warm up to the percentage above and hit 6 sets of 3. Remember what we worked on when we were building in our last session.
1. Prioritize the work your legs are supposed to do but do not change the execution of the dip. Just because you want to make the legs do more work doesn’t mean you want to dip any lower than two inches. However, as you drive you need to engage the big muscles, squeeze the glutes and fire hard through the heels. Be explosive!
2. Get under the bar. Don’t even think about moving your feet. Start a little wider in your stance and just unlock the knees to catch the bar in a quarter squat. The deeper you can catch the bar, the less you have to move it to begin with. This will play a much more important role this week because our sets are going from heavy singles to triples. Be consistent!
WOD
“Use it, or lose it”
Every 4:00 for 20:00 total
20t lunges
15 hang cleans (135/95#)(115/75#)
25’ HS walk
50 DU’s
High skill gymnastics movement for the week. Can we take the active shoulders from the strength and apply it to the HS walks? One of the things I try to remember while walking on my hands is that staying as tall and as active as possible through the shoulder allows me to fight fatigue. The more I let the shoulder loosen up and hinge, the more my little stability muscles are required to do and the quicker they fry out. Especially in a WOD like this one designed to put an emphasis on shoulder stamina. Cough, DU’s….
