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05.02.2016

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FullSizeRender-35Thank you to everyone that came to our Bring-a-Friend/Free workout. We hope everyone had a great time!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk4)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“De-Throned”
Complete 4 rounds for time of
12 x DB Snatch (50/35)(alternating)
12 x Toes-2-Bar
12 x Box Jump Overs (24/20)

Post times to comments.

Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

Samy Daghir

6 thoughts on “05.02.2016”

  1. Happy to be coming back from vacay!!! Sad to say that my wrist sprain is actually a fracture. I also have an ankle sprain. Boo-hiss!!! Modifications for the next month, then looking forward to easing back into everything.

    Reply
  2. Happy to be coming back from vacay!!! Sad to say that my wrist sprain is actually a fracture. I also have an ankle sprain. Boo-hiss!!! Modifications for the next month, then looking forward to easing back into everything.

    Reply

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