Thursday, July 3
“My pain may be the reason for somebody’s laugh. But my laugh must never be the reason for somebody’s pain.”
—Charlie Chaplin
Announcements
Special schedule for the upcoming July 4 weekend.
Friday: 9:30AM Community WOD. Special Independence Day workout!
Sat: 9:30AM Community WOD (as usual) - Guest Coach: Trevor!!
Sun: 9:30AM CrossFit (as usual) - No coach available yet. Check Push Press in case we have to cancel!
Warm-up
2 sets, not for time of:
90 seconds of rowing, biking or jogging
30 seconds of running step single-unders
30 seconds of banded steps forward and backward
10 hip & back extensions
1 x Hang Snatch Warm Up with empty bar (45/35)
Strength/Skill
For quality:
10 L/10 R Single Leg Forward Jumps
Movement Demos
Then,
Hang Power Snatch 5-5-5-3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Starting at 65-70% 1RM and increasing the load
More Likely time / rounds: (consider scaling if this seems unrealistic)
50-55% 1RM or higher across all sets
Movement Demos
WOD
3 RFQ
Behind The Neck Snatch Grip Strict Press (Sotts Press) x12
Turkish Get-Up x 1:00/arm (for quality, not speed)
Farmer Carry x 100 ft (down/back)
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side