Heavy athletics
A. Bench press; 3, 2, 1, 3, 2, 1
B. Sumo deadlift; 3-3-3-3
C1. 3 sets GHD sit up x 12
C2. Russian KB-swing x 15
C3. DB strict press x 8
Game Day at CrossFit Atlantic for the Ancient City Throwdown.
Good luck to all competing, have fun, go hard when you can and smile when it hurts.
Pre-Game
2-3 rounds not for time
walking pace
1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS)
2 HSPU
3 c2b pull up
4 toe to bar
5 box jump
6 burpee
20 dubz
heavy athletics
As soon as you start doing barbell work warm up quickly
A. 7 min to find a heavy snatch single, not necessarily a 1RM
Rest 2’
B. 7 min to find a heavy C&J single, not necessarily a 1RM
C. Back Squat; 75/3, 80/2, 85/1 x 2
conditioning
2 rounds, 3 min walking rest in b/t
1000m row @80%
6 deadlift (175/125)
4 hang power clean (175/125)
2 sto (175/125)
Active Recovery Day
A. Aerobic Restoration
20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace:
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Structured play
For 10-20 minutes, do exercises that have little to know eccentric loading. Like sled walks, farmers carry, front rack carries, body-weight walking lunges, rowing, air-dyne, band pull aparts and press-downs, to name a few. Perform these exercises either in a structured or unstructured fashion for the allotted time or task while focusing on having fun, increasing blood flow, good joint movement and aiding in recovery from the past training days.
D. Inflammation maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
E. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
F. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
heavy athletics
A. Push Press x 2 + Push Jerk x 1; 3-3-3-3
B. Front Squat; 70/5, 75/3, 80/2, 85/1
Conditioning
Front Squat (155/105)
C2B ladder 3-3-6-6-9-9…
AMRAP in 2’
Rest 2’
AMRAP in 3’
Rest 2’
AMRAP in 4’
heavy athletics
A. Snatch ladder EMOM x 8; add (10/5) pounds every minute, start at a weight that will have your 8th lift be your goal lift.
rest 3’
B. C&J ladder EMOM x 8; add (10/5) pounds every minute, start at a weight that will have your 8th lift be your goal lift
C. HSPU x 3; amrap (-2)
Core
Not for time
3 rounds
12 GHD sit ups
10 Toes to bar
10 glute ham raises
Heavy athletics
A. Front Squat; 75/3, 80/2, 85/1 x 2, 90/1 x 2
B.In 15 minutes establish a
1RM Snatch
Then
1RM C&J
