Motivation
It’s exciting to see people working toward their goals. I had an exciting meeting with a friend who lives in Corona and plans on opening his CrossFit Affiliate by the end of the year. It reminds me of the garage training days. Makes me grateful for the amazing community we have here at Mission CrossFit. I had a lot of good friends help me along the way. It feels good to be in a position to help others.
Strength
Not our normal deadlift today. We will be doing the Snatch Grip Deadlifts today. This is really a different lift all together. On a normal deadlift we want our shoulders right over the bar. With the Snatch Grip your shoulders should be in front of the bar while getting maximum tension on your hamstrings.
Workout Strategy
Today is a workout that was done by athletes competing at the Regional CrossFit Games Events. As normal we have scaled options. You should pick one that will be the most difficult but that you believe you can complete in less than 15 minutes. You will need to break up the reps in manageable sets. There is such a wide range of abilities with these movements. If you are between levels, feel free to make the level you know you can do harder. The Level 4 weight is to heavy for me personally but level 3 will be to light. I will increase Level 3 to 135#. A push Jerk will be the most efficient of the shoulder to overhead movements. Front rack the barbell lunges.
| Workout of the Day | |
|---|---|
| Strength of the Day | Deadlift (Snatch Grip) 5 reps every minute for 10 minutes |
| Level 1:
100 Jump Rope 40 Push Ups 20 Knee Raises 20 Shoulder to Overhead (Hard) 20 Walking Barbell Lunges (Hard) |
Level 2:
200 Jump Rope 50 Pike Push Ups 20 Toes to Bar 20 Shoulder to Overhead (95/65#) 20 Walking Barbell Lunges (95/65#) |
| Level 3:
100 Double Unders 40 Hand Stand Push Ups 30 Toes to Bar 30 Shoulder to Overhead (115/75#) 30 Walking Barbell Lunges (115/75#) |
Level 4:
100 Double Unders 50 Hand Stand Push Ups 40 Toes to Bar 30 Shoulder to Overhead (160/100#) 30 Walking Barbell Lunges (160/100#) |
Get more awesome: 500 meter easy row
