Tuesday – 090214 – Granite Games Prep (09/18)

All – we will be testing the Granite Games even “Unbroken” on Wednesday and the “Sprint Relay” on Saturday. I’m letting you know this now for planning purposes. If you need to coordinate with your teammates for these two test days, please make sure to do so. 

Mobility:
Hamstring Flossing
3 x 10 Banded Good Mornings

Deadlift:
Establish a H2

The instant form degrades, call it a day. There’s plenty of deadlifting/posterior work later in the session. Do not blow your wow for an extra ten pounds. Feel some weight and move on.

21-15-9 Reps for time:
Deadlift (225/163)
Front Squat (165/103)

Use two bars for this workout and go unbroken as though your life depended on it. This is going to burn something fierce, but it’s also a loading prescription and rep scheme that many of you can manage with a little concentration and commitment. Time to extend that threshold. I understand that your legs are going to be cooked after Monday and that the front squats are probably a little daunting. I promise your legs will get a few sessions off after today. Stay in the fight!

3 Rounds, each for time:
100 M Prowler Push
30 Alternating Pistols
100 M Prowler Push

Keep the prowler empty and move fast. Rest as needed between intervals (within reason)

Mobility:
Hamstring Smashing

Post thoughts and results to comments and Beyond the whiteboard.

Monday – 090114 – Granite Games Prep (08/18)

Reminder: Due to Labor Day, competition class will take place at CrossFit Minneapolis – Downtown from 10:00 am until 11:30 am. Class will run “open gym” style. The gym will not stay open extra if you are unable to complete your work in the allotted time. Lastly, regular class will be working at the same time (there is almost no equipment overlap), and we as, that you stay out of the way and are respectful of the regular class coaches and participants. 

Mobility:
Banded Front Rack Stretch (2 minutes per arm)

EMOM – 10 Minutes:
2 T+G Clean and Jerks @ 85%

Rest precisely five minutes, then:

EMOM – 10 Minutes:
3 Power Cleans (185/133)
6 C2B Pull-ups

Rest precisely ten minutes, then:

5-4-3-2-1 Reps for time:
Thruster (165/113)
Muscle-ups

Rest as needed, then:

For time:
1000 M Row
35 Burpee Box Jump Overs (24/20)

Mobility:
10-minutes; pick two upper body mobility exercises and two lower body mobility exercises off the the Union Fitness Youtube Page and complete the work for a minimum of two minutes per side.

Post thoughts and results to comments and Beyond the whiteboard.

Saturday – 083014 – Granite Games Prep (06/18)

Mobility:
Sleeper Stretch (2 minutes per side)
Banded ER Hip Grinder

Snatch Balance:
3-3-2-2

Whether you want to do this or not, you need to do it. This is a great prep for the snatch ladder for anybody who has a tendency to pull well but miss the lift while the bar is overhead, which is just about all of you. If you’re concerned about fatigue, go a little lighter, but I assure you this will help during the competition. 

Granite Games Snatch Ladder
Team
Individual
Masters
Open II

Rest as needed

Granite Games “Deadly Ropes”
Team
Individual
Masters
Open II

3 rounds, each for time, working for negative splits:
800 M Run

Rest precisely one minute between efforts.

Post thoughts and results to comments and Beyond the whiteboard.

Friday – 082914 – Granite Games Prep (05/18)

On Saturday, we will be testing out the snatch ladder from the Granite Games as well as the Deadly Ropes event. Coordinate with teammates as needed. 

Mobility:
Banded Hip Flexor Stretch

For time:
50 Double-unders
10 Hang Power Cleans (225/163)
rest 3 minutes
50 Double-unders
15 Hang Power Cleans (175/118)
rest 3 minutes
50 Double-unders
20 Hang Power Cleans (135/93)

This workout is designed to culminate in the last few reps of each round. The double-unders are there to pre-fatigue you, the reps and loading are designed to be just outside of the comfort zone. With each round, most athletes should be able to get through the first chunk of HPCs comfortably, but they’ll need to commit themselves if they plan to do the final reps quickly and without too much rest.

For time:
400 M Run
21-15-9 Reps for time:
TTB
Russian KB Swings (72/53)
400 M Run

Work for one or two sets. If this is broken into more than two sets at any point in the workout, then you know you’ve still got a lot of work to do with your efficiency and conditioning.

Mobility:
Couch Stretch (2 minutes per leg)
Hip Smashing

Homework:
10-15 minutes concentrated handstand and handstand walking practice.

Post thoughts and results to comments and Beyond the whiteboard.