Friday 1/5/18

Friday 1/5/18

Strong Vibes – Tribe hits the platform tomorrow morning at the 2018 Southern Open. Show your support in person AND definitely on social to Mark Sauro and Anna Fisher. Anna lifts at 10 and Mark lifts at noon. If you don’t have anything planned, go watch. Experiencing a meet in person will give you new perspective and respect for these lifters. And, you never know, you might just fall in love with the sport.

Lorreta County Rec. Dept.
 39 Hospital Rd.
Newman,  GA  30263

Whole Life Challenge – The team is growing!! JOIN OUR TEAM HERE.

How Many Days Until the Open Starts? – 47. And we bet some of you already knew that. It will be here before you know it and you’ll be sucking wind during 18.1 (Gah. We get it, Dave Castro. It’s gonna be dumbbells.) wishing you had slept more, ate better, worked on your mobility, hit the workouts a little harder. If you want to be the most athletic version of you during what are sure to be the most challenging workouts you’ve done so far….get on track now by joining us in the Whole Life Challenge. Be ready for the Open.

The WLC Down & Dirty – 6 weeks. Food, sleep, hydration, mobility, exercise. Keep points. Be held accountable and try to win the game. Daily coaching. Food prep guidance. Be part of Team MVMNT beyond the turf. Choose how strict you want to be. Get ready for the CrossFit Open, Level 2 Test, lose a few pounds, kick your diet Coke habit. You will not be sorry you stopped eating garbage and spent more time stretching out those hamstrings. JOIN THE TEAM.

Yeah, it costs a little money. You’re more likely to follow through and be successful when you put some value to it. …..How’s that 24 hour fitness membership working out for you?

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill
15 Minutes
All Levels
Barbell Snatch Progression

Hold the barbell with a snatch-width hook grip.

Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition

Overhead Squat
Behind the neck Jerk
Snatch Balance
Drop Snatch

Tall Power Snatch
Above the Knee Power Snatch
Power Snatch (from the Floor)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Drop Snatch
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Strict Press
End at ~85%

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 Strict Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5 Double Kettlebell Strict Press
30 second side plank L/R

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.

Conditioning

10 Minutes AMRAP

“Insurgent”

Levels 2-4

10 Clean and Shoulder to Overhead
15 Wall Balls

L4 – 115/75
L3 – 95/65
L2 – 75/55 or Double KBs

The weight is light so I expect L3/4 to get through the C+J with mostly unbroken touch-and-go sets. Looking for 5+ rounds.

Levels 0/1
6/6 Single Kettlebell Clean and Push Press
12 Wall Balls