Monday October 3rd

2
Oct

Monday October 3rd

Welcome to Phase 2! Here is a breakdown of the phase.

HIGH CNS LIFT
Squat Clean
We will test a 1RM Squat Clean during test week. Our hope is that the previous Phase’s tempo skill work will translate over to athletes moving better leading to lifting heavier loads.

SKILL LIFT
TEMPO PULL SQUAT SNATCH
One of the most effective ways we found to improve the snatch is by slowing things way down by performing a “tempo” pull.

GYMNASTICS/SKILL FOCUS
Pull-up and Bar Muscle Up
Our Gymnastic Test will test an athlete’s capacity for pull-ups, chest to bar pull-ups and bar muscle ups. Each week there will be a skill work piece dedicated to increasing an athlete’s capacity for all 3 bar pulling gymnastic movements in the test.

GPP/AUXILIARY
Front Squat and Back Squat
As a way to compliment the squat clean work and keep your athletes overall strength high!

IN-WOD LIFT FOCUS
Shoulder to Overhead
We will be incorporating the Push Jerk into conditioning pieces as well as in the Conditioning test for the phase.

CrossFit

Lifting Test
1×3 Power Position Squat Clean
1×3 Hang Squat Clean (at knee)
1×3 Tempo Pull Squat Clean
then,
Find a 1RM Squat Clean*
then,
1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

*Only record 1RM Squat Clean

Stimulus: Heavy
Rest: As Needed