Heavy Hitters CrossFit – CrossFit
A shorter version of my tips and trick will be posted to IG later today, in case you do not want to read another essay. Sorry!
Warm-up
Banded Shoulder Stretches:
External Rotation (Double Banded Archer)
Lat Stretch
Thoracic Mobility
Snatch Progression/Warm-up (No Measure)
With an Empty Barbell/Dowel
5 Deadlift to Mid-Thigh (Focus on pushing knees back and keeping chest up)
5 Deadlift to Shrug (Focus on Triple Extension and keeping the arms long)
5 Muscle Snatch (Focus on fast turnover)
5 Overhead Squats (Elbows and chest up with full depth)
5 Hang Power Snatch (Top of the Knee and hit all points of performance)
5 Full Squat Snatch (hit all points of performance and concentrate on speed with every rep)
Open Tips & Tricks
All right guys, so we have a two part workout. Both are couplets. The first one is your usual metcon, and the second contains a high difficulty movement. Overall, both parts of the workout will be fun. =P
POWER SNATCH:
Fast and Big Hips:
When doing this workout, we are wanting to be as efficient as possible, whether we feel this weight is light or fast. The most efficient way to go about this workout is to have a fast turnover (a quick lockout position) and to make sure we are using our hips (really exaggerate that triple extension). This will help save your shoulders for the burpees.
Guide the bar down:
When coming down for the snatch position, it is best we guide the bar down like we would a strict press. This will help save your grip and shoulders. When the bar gets low enough a quick turnover is definitely helpful. This will in turn help your overall speed and efficiency with the movement.
Hit it and Quit it:
When running through this movement, move fast through it. Do not hang on top of the snatch just because, the only time this should be done is if you are planning on going unbroken and need to catch your breath for a second.
Unbroken or 2-3 Sets:
This weight is low enough and your strong enough that one unbroken set should be do able. If one unbroken set is not possible for you, try to keep the sets low. In all actuality, burpees should not be a problem. So there is no reason why you can not get the sets quickly and take your active “rest” during the burpees.
Open Tips & Tricks
BURPEES:
BURPEES:
Slow is Smooth and Smooth is Fast!
I have said this once and I’ll say it again. We want to move smoothly on the burpees. This smooth movement will allow the speed to happen naturally and not make you wear yourself out due to over exertion. Control your breathing, control your heart rate, and you’ll crush this movement.
Find your pace and stepping:
This workout is going to get uncomfortable (sorry, but its true). So the only thing we can do is find comfort in the movements. For this workout, the burpees are the “active recovery”. It is important we try a few different things to help us find some comfort and use that to allow us to move comfortably and quickly. The quicker we are, the quicker we can get to our 3 Minute rest.
REST:
3 Mins is a lot of time:
Be smart about your rest! You may think this is nothing, easy part. But this is a part of the workout that can really help you out. Use this 3 minutes to prepare for the second part. Whether you are going HAM on some Bar Muscle-ups. Or getting ready to get your first ever attempt. Use this 3 minutes to get your body and mind ready for the workout at hand.
Open Tips & Tricks
BAR MUSCLE-UP:
1st Time/1st attempt:
You’ve made it this far this far and now its time to get your 1st muscle-up. Here are some things to remember when you make your attempt.
Big Kip:
When getting into your muscle-up, you need to think of have a BIG kip. Something bigger than a C2B, as we are trying to get higher on the bar.
Frame of thought:
In your head, you naturally want to think “get my chest to the bar”, however you are going to want to think of something bigger or slightly different. I like to think “get my chest ON TOP of the bar” This helps you change your thought process and your body will follow.
Hips to the Bar:
When kipping throw your hips to the bar, this helps you get you up to the bar and give you a much higher chance of getting the movement.
Get something on top:
DISCLAIMER- This is not necessarily the best thing for your shoulders HOWEVER we are just trying to get our first rep so we are going to be doing some things that might not be the best. So athlete beware!!! Once your hips are up high to the bar, you need to try to get something on top of the bar. Shoulder, arm, part of your pec, something!!! If you have something on top, you can usually either finish up the movement or shimmy into place to allow you to get your muscle up.
I GOT MUSCLE-UPS:
Move until your on top:
Once you are on top, the hard part is done. You just need to press out of dip. So spend as much time on top as you’d like.
Get the work done and get it done fast!
10 reps isnt a lot, but 3x will definitely get us all. The muscle ups will be the part of the workout that will take long (be honest, no one is worried about that second set of burpees) so try to move with a purpose of the muscle-ups.
Optional Strength
Practice or attempt Bar Muscle-ups to prepare for the Open WOD.
Power Snatch (Find 3 RM)
Take your time and warm-up properly!
CrossFit Games Open
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
Masters/Teens
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
After Party
Cool Down:
Run, Row, or Bike for 4 Mins
then,
Complete the following stretches seen in Mobility WOD:
0:58- Banded Lat Stretch
1:23- Banded Tricep Stretch
1:48- Banded Scap Stretch
1:56- Banded Bat Wing
2:19- Banded Elbow Head Through Stetch
https://www.youtube.com/watch?v=eveYJP1indI
Strength:
5×10 Close Grip Bench Press (AHAP)
Core:
Tabata Windshield Wipers
Cardio/Endurance:
2000 M Row for time