vIDEO: CONFIDENCE IN BIG WAVES

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CrossFit Tuesday December 9, 2014:

Overhead Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Split Jerk 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets

Barbell and Oly Club:

Strength Bias:
Drop Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavy single.

Snatch 1x1 at 50% 1RM
Snatch 1x1 at 60% 1RM
Snatch 1x1 at 70% 1RM
Snatch 1x1 at 75% 1RM
Snatch 1x1 at 80% 1RM
Rest as needed between sets.
Build up to 80%. Technique work.

Clean & Jerk 1x1 at 50% 1RM
Clean & Jerk 1x1 at 60% 1RM
Clean & Jerk 1x1 at 70% 1RM
Clean & Jerk 1x1 at 75% 1RM
Clean & Jerk 1x1 at 80% 1RM
Rest as needed between sets.
 Build up to 80%. Technique work.

Good Morning 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Go a little heavier than last week on each set

Maintenance Bias:

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 8 minutes (4 sets):
High Hang Snatch + Hang 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

and then…


Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%


Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Base percentages off of best successful lift on October 27, 2014.

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

Compare results to October 27, 2014.

Sport of Fitness:

Every minute, on the minute, for 12 minutes:
Minute 1 – 30 seconds of Muscle-Ups
Minute 2 – 30 seconds of Handstand Walk
Minute 3 – 30 seconds of Toes to Bar

Report results as follows:
MUs – 6/6/6/5
HSW (in meters) – 10/9/11/8
Toes to Bar – 17/14/14/14

Compare results to November 4, 2014.

Learn more about professional big-wave surfer Shane Dorian in this inFlux Bonus Content. Growing up on the Big Island, Hawaii, Dorian was always drawn to surfing. After achieving success, he started doing CrossFit to maintain his status as a high-level surfer.