Thursday, October 2

I have no special talent. I am only passionately curious.

Albert Einstein

Announcements

• One of my favorite things about CrossFit is so much of their content, expertise, and information is free and accessible online. The ENTIRE guidebook for the CrossFit Nutrition certificate course is right here. It’s big, it’s long, but it has a ton of great info.

  • If you want to zero in on one segment of the guide, I recommend pages 32-40. “Eating for Wellness,” and “Setting Yourself Up for Success,” are key parts!

Warm-up (NTE 10’)

2 Rounds, not for time of:

2 minutes of rowing, biking or jogging

30 seconds of jumping jacks or single-unders

10 hip & back extensions

3-5 deadlifts, starting from mid shin (empty barbell)

3-5 hang muscle cleans, starting from just above the knees

3-5 hang power cleans, starting from just above the knees

Strength/Skill

After WOD:

3 RFQ, Superset:

Overhead Carry x 100’

Barbell Good Morning x 12-15

Landmine Twist x 12

WOD

Hang Power Clean 5-3-1-5-3-1-5-3-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Goals

Super Fitness Robot time / rounds: 

5s- 70% 1RM or higher

3s- 80% 1RM or higher

1s- 90% 1RM or higher

More Likely time / rounds: (consider scaling if this seems unrealistic)

5s- 55% 1RM or higher

3s- 65% 1RM or higher

1s- 75% 1RM or higher

Movement Demos

• Hang Power Clean

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Hamstring Stretch

Hold 1-2 minutes per side.

• Trap stretch with lacrosse ball

• Hamstring Stretch