Events:
- CrossFit Games Viewing Party August 4th at Miramar CLICK HERE
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a max Hang Power Clean over the course of 6-8 sets. This lift will be highly dependent on your technique and ability to be explosive with hip extension.
– Metcon: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.
B) Warm Up/Mobility (3:00 – 15:00)
Foam Roll Lats x 30s each
Foam Roll Thoracic Spine for 60s
Then, 3 Rounds of:
4 Hang Muscle Cleans
4 Push Press
4 OHS
4 Hang Power Cleans
10s Side Plank each side
Rest 40-60s, add light weight.
C) Strength (15:00 – 35:00)
1) Hang Power Clean: 1RM. Rest 2:00
Beginner: 6 x 3 focusing on technique Rest 90s.
Or
5 x 5 Push Press (if your athlete does not know how to perform a HPC at all). Rest 90s.
2) Metcon Warm-up/Prep:
1a) Hang Power Clean + Push Press: 3 x 3 + 2. Rest 30s.
1b) Overhead Squat: 3 x 3. Rest 30s.
1c) T2B: 3 x 5. Rest 30s.
D) Metcon (35:00 – 56:00)
”Johnny Cash”
4 RFT:
15 T2B
15 Hang Power Cleans (115, 75)
15 Push Press (115, 75)
15 Box Jumps w. Step Down (24, 20)
15 Overhead Squats (115, 75)
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55) (20, 15)
L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS) 21:00 Cap
4 RFT:
15 T2B
15 Hang Power Cleans (115, 75)
15 Push Press (115, 75)
15 Box Jumps w. Step Down (24, 20)
15 Overhead Squats (115, 75)
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55) (20, 15)
L1: (Knee Lifts) (65, 35) (20, 15 Step-ups) (53, 35 Goblet Squat for OHS) 21:00 Cap
E) Lats + Triceps (After Class)
3-4 Sets of:
20 Banded Pulldowns
15 Light DB Extensions to Forehead