FIT TO TEACH EPISODE 3

CrossFit Tuesday November 24, 2015:

7 rounds for time of:
15 GHD Sit-ups
5 Muscle-ups

Competition:
10 GHD Sit Ups per round
5 Chest to Ring Pull-Ups + 5 Ring Dips

Performance:
7 GHD Sit Ups or 15 Abmat Sit Ups per round
5 C2B Pull-Ups (Band OK) + 5 Bar Dips (Band OK)

Fitness:
10 Abmat Sit-Ups per Round
5 Banded Pull-Ups or 7 Ring Rows + 5 Box Dips

Barbell and Oly Club:

Strength Bias -
Record your best Drop Snatch 3 Rep Max lift.
Find a heavish triple. This is a speed drill!

Snatch Off High Blocks @ Mid Thigh 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between set
In 5 working sets build up to 3 heavy reps.
Drop and reset each time
 

Good Morning 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Start building back up on these

Maintenance Bias -


Three sets, not for time, of:
Handstand Walk x 10-15 meters
Alternating Pistols with 16/24 kg KB x 10 reps
L-Sit from Ring Support x 30 seconds


Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%


Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.


Three sets of:
Bench Press x 10 reps
Rest as needed
Single-Arm DB Row x 10 reps @ 2111
Rest as needed

 

With the encouragement of co-worker and CrossFit coach Meredith Davis, 18 Cannon School educators in Concord, North Carolina, started training at CrossFit Vitality. In this nine-part series, these teachers and administrators go through CrossFit fundamentals and try to determine the cognitive impact of the program. In Week 5, CrossFit is becoming a priority.