Come see our friends Cedars the band and Lunar Lions perform live at Sporthalle. Cedars is fundraising to support their new album and we are so happy to be a part of it.
“We’re making a full-length album and preparing to share it with the world, pushing the circle of our work beyond where we could reach on our own. We’re asking you to partner with us in creating this album and caring for the community that is Cedars as we go. We believe in the power of music and that when people are inspired, they’ll do inspiring things.”- Cedars
Check out their music and their IndieGoGo campaign here. You can donate and get koozies, shirts, signed albums and even a live performance at your house!
This Week’s CrossFit Programming.
Tabata: Goblet squat and Swings. Alternate movements
10 Single Leg PVC Goodmornings
10 Single Leg PVC Deadlifts
4 rounds of quality movements
5/5 Double KB Single Leg Deadlifts
Superset with 20 Tall Jumps
Notes: Lift starts from the top. Back foot toe stays in contact with the floor for balance. Focus on good back position. Focus on keeping the shoulders active and the hips square. KB do not need to touch the ground each time. Depends on the athletes range of motion. Explosive on the up movement.
Tall Jumps is great to help people get better timing and strength for Double Unders. Jumps should be connected.
8-6-4 reps (minimum of 3 rounds)
KB Goblet Squat
Notes: 8 reps, hold 6 reps hold, 4 reps hold. Do all 18 without setting down the bell. Once you achieve all 18 reps with a weight, you grab more weight.
Baby squat 2min
10 Wall facing squat
10 shoulder wall slides
10 Scapular push-ups
10 ring rows slow with, hold at top
1 round of double arm DB Z-press
Find a good position for Athletes with limited hamstring flexibility. Legs should be straight and hamstrings should be smashed to the floor while in the z-press.
5L/5R/5L/5R DB Z-Press (2 count descent)
20 Face Pulls
5-10 Close Grip Pull Ups
Notes: Higher volume on the z-press. Don’t rush this lift. Keep a controlled tempo. Remind the athletes to reach up and back at the top of the press. Face pulls should be fast with elbows high and outside. Changing the conventional pull with a close hand position more reminiscent of rope climbs. Scaling can be a jump to a negative or from a box.
On a Running Clock complete at max effort the following:
Notes: once you have completed the sprint you have the rest of the cycle to rest.
Distracted ankle stretch
Tabata: Air squats and push-ups
SKILL DEVELOPMENT: (15 minutes)
Kipping Pull-Ups and Kipping Toes 2 Bar
Breakdown the different phases of the kip.
21-15-9 reps for time!
Rx: 20/14, 75/55 Fitness: 55/35 NTY: as needed.
NOTES: suicide sprints are 3m and 9m. Each time you return to the start line it counts as a rep.
100min of practice
then 3 rounds:
10 Goblet squat
10 wall facing squat
10 PVC pass
PVC each squat
Empty bar each squat
Max Reps at each weight with PERFECT FORM! 2 attempts
(Overhead Squat – advanced athletes if time permits)
RX: BS -bodyweight, FS -¾ bodyweight, OHS -½ bodyweight
Fitness and NTY: 3rm Front Squat from two weeks ago.
3rm FS #145…..todays strength
145 back squat
¾ rm = 108 front squat
7 min AMRAP
Sumo Deadlift High Pull
Deficit Push Ups
Rx: 95/65 Fitness: 75/55 (athlete dependent) NTY: KB SDHP
Notes: pick a weight that you can move smoothly. Focus on your breathing for each rep.
10 Scapular push-ups
10 band pull aparts
10 band OH squat
10 shuttle runs
30 sec of slow bench press
30 sec of slow down explosive up bench press
3 rep max Bench Press
Spend 20 minutes working up to find your 3rm,
Rep Scheme: 5-5-3-3-3-3
12 min AMRAP
200m Burden Run
20 Lateral Lunge Slam Ball
10 Toes to Bar
Rx: 20/15 ball
Fitness: scale as needed
Notes: have fun!
100m of Practice