LB Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM
*If you do not have an established LBBS 3RM, please find one instead.
then…
12 minute AMRAP of:
– 3 Wall Walks
– Run 200m
– 15 Push Press (95/65)
All new Elements class starts tonight at 8:30pm. Call or email us here to reserve your spot now!
The 2012 CrossFit Games begins this Friday and last the whole weekend. We will have a Games watching party either on Friday or Saturday evening. Stay tuned!
Here are some of the workouts that will be happening at The Games this weekend.
Photo courtesy of J. Ford Photography
Come join us at Deep Ellum Brewing Company tomorrow, Saturday, at 1pm after the free Saturday workout. $10 will get you a tour, a commemorative DEBC glass, and three beer tasters. The tour starts at 2pm but come hang out with us before. Bring friends! The more the merrier.
Free Saturday workout as usual starting at 10am.
New Elements class for those wanting to join the EDCF community starting at 8:30pm on Monday, July 9th. Contact us here to reserve your spot now!
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Note: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
then…
5 rounds for total time of:
– Run 200m
– 10 Absolutely Vertical KBS 32/24kg
– 15 Burpees
*Rest 2 minutes after each round.
5×1 3-position squat snatch (pocket->knee->floor)
then…
5 rounds for time of:
– 45 sec. ME C2B Pullups
– 15 sec. Rest
– 45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
– 15 sec. Rest
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.
then…
3 rounds for total reps of:
– 90 sec. ME Power Cleans (135/95)
– 90 sec. Rest
– 90 sec. ME Burpees
– 90 sec. Rest
*ME = max effort
Starting this week, we will be starting a low bar back squat cycle. We will be squatting low bar every week in percentages of your 3-rep max. If you can’t make it in today, you will still have an opportunity to find your 3RM on Wednesday and Friday. Please try and make one of these days. We will also be introducing more olympic lifting into the strength/skill portions of class.
Adding more low bar back squats in with the addition of more olympic lifting will decrease the stresses on the spine. Don’t freakout at the word “stresses” either. Every day we stress the body inside and outside the gym. You have to stress the body to an extent to evoke positive change. Anyway…. The low bar backsquat, where the bar sits just below the spine of the scapula, presents three main differences from the high bar back squat. 1. By placing the bar in a lower position on the back, the lever arm between the load and the pivot point (the hips) is shortened, which should allow the athlete to lift more weight. 2. The weight sits on the meaty shelf of the shoulder muscles instead of on the spine making if more comfortable for some people. 3. The more horizontal position of the back during the squat incorporates more of the posterior chain into the lift. The lower back, glute, and hamstring muscles are thus worked more.
Our goal over the next 4-6 weeks is to focus on low bar back squats, front squats, and olympic lifts (clean & jerk, snatch). There will be less deadlifting and more shorter and heavy met-cons. Operation strength building is now set in motion. 🙂
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No class on Wednesday, July 4th.
Deep Ellum Brewery tour this Saturday. We will head there sometime between 12-1pm.
15 min to establish a 3RM Low Bar Back Squat
then…
12 minute AMRAP of:
– 7 HSPU
– 14 Pistols (alternating)
– 21 V-Ups
