Crossfit Garage – CrossFit
Weightlifting
DB Seated Strict press (6×5)
6 sets of 5 reps of Dumbbell Seated Strict Press will be done using a ‘3131’ tempo:
3-second count from shoulder to full arm extension
1-second hold at the top in full extension
3-second lowering phase
1- second pause before next rep
Athletes log TOTAL DB weight (exp: two 35’s, score is 70)
Metcon
20 Minute AMRAP HSPU (AMRAP – Rounds and Reps)
50 Air Squats
400 Meter Run
30 DB Hang Snatch (Squat)
20 HSPU
RX 45/25 (DB)
RX+ 55/35 (DB)
400m run = 8 reps
1 rep per 50 meters
108 total reps per round
Bright Spot
400m Run (Time)
Max Effort 400m Run
Hang Power Snatch
HSPU
Why?
Isolation exercises allow athletes to focus on just one area. It allows one to work on proper technique and load the muscle with an exact amount of weight.
Intended Response
20 minutes on the clock cues athletes to pace themselves versus going all out, but with quick transitions. Pay close attention to proper execution and full range of motion of dumbbell squat snatches and HSPU. Catch and control breathing during air squats.