Wednesday 160210

“It’s important to repeat workouts, because that’s how you know if you’re getting fitter or not.” —Dan Bailey

Park City Mountain Meltdown – On May 7, 2016 the CrossFit Park City Mountain Meltdown presented by PROGENEX will once again rip through the picturesque ski town of Park City, Utah. With the help from our friends, we’ve created a true 5k for fitness freaks! This event is an expansion of the movements learned and executed throughout the CrossFit Games Open, with rigs, sound and production like a Regionals main event. The total event covers just over five kilometers of track and trail, just over 800ft elevation gain and five or six “quick” and “simple” Classic CrossFit WODs lovingly sprinkled throughout your course. It’s gnarly, but still accessible for beginners with divisions and prizes for Ladies, Men and this year COED 4 Person Teams. Bring your buddies, bring your kids and come throw down with us up in Park City.  Get signed up before its too late! 

Dynamic Warm-Up – Mobility
Prepare for..

STRENGTH:
A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep

(build over the course of the three sets)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 3 reps @ 65-75%

Followed by… Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%

Followed by… Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%

Followed by… Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 90%

WOD:
B.  Three rounds for time of:
21 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups

*Scale weight, movements and reps as needed for progression and smooth speed through A & B WOD . Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
C. Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
For each of these movements, work on movement efficiency – make these as effortless as
possible. If you’ve been following the program, you’ll know that we haven’t performed kipping
handstand push-ups in a long time, but we need to make sure you’re prepared if they come up
in the Open.

D.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%

Rest 3 minutes between sets.

One thought on “Wednesday 160210

  1. A done
    B 135,145,155
    155,165,170
    170,175,180
    185 (f 2,3),
    C 275,315,355 (f), heavy squats feel cruddy lately. did doubles at 315 which is only 80% and they were tough
    what the freak! engine feels good though and I guess that’s the focus !
    D 10:35. shoulders dead. just smoked all around.

Leave a Reply