Grit Week 2
Monday 12/26/22
A. Snatches
Every 90s for 5 sets:
- 1 Snatch Pull
- 1 Squat Snatch
*@ 60-70% 1 RM
B. Kremmyda
3 rounds for time:
- 10 Power Snatches 75/55#
- 15 Overhead Squats 75/55#
- 20/16 Echo Bike cals
Amazing job on the Snatch gauntlet last week! We saw some big numbers put up! We’ll continue working on our shoulder, hip, and ankle mobility as well as our Snatch technique and timing.
Kremmyda or “Onion” in Greek is a New Year’s tradition dating back to 6th century BC where an onion is hung on the door for good luck. Peeling back the layers of this workout will get spicy! Practice your pacing by going a little faster each round and hopefully sprinting the last set of Bike calories. The Power Snatches and Overhead Squats should be done in 1-2 sets.
Tuesday 12/27/22
A. Gymnastics Bar Technique Work
10-15 min Butterfly technique and Muscle-up practice
B. Las Doce Uvas de la Suerte
For time:
- 10 KB Deadlifts 53/35#
- 50" Front Rack Walking Lunges 53/35#
- 20 Toes-to-Bar
- 10 KB Deadlifts
- 50" Front Rack Walking Lunges
- 15 Pull-ups
- 10 KB Deadlifts
- 50" Front Rack Walking Lunges
- 10 Chest-to-Bar
- 10 KB Deadlifts
- 50" Front Rack Walking Lunges
- 5 Bar Muscle-ups
Last week after Wall Walk technique work, we saw many faster times on 22.1. This week we’ll be working on our bar work. We’ll specifically be working on cycling the bar movements whether they be Kipping or Butterfly to be more efficient.
Tuesdays metcon will involve 12 sets of movements in honor of the Spanish tradition of eating 12 grapes on New Year’s Eve! CrossFit has announced Kettlebells in this year’s Open, what do you think it will be used for? We’ll be practicing the many uses of the Kettlebell over the next few weeks, starting with Deadlifts and Lunges. We have seen Lunges in the Open before, so practice keeping your step length and count consistent as you get both your feet across the 25” line.
Wednesday 12/28/22
A. Thrusters
Every 90 sec for 5 sets:
- Squat Clean
- Push Press
- Thruster
*@ 50-60% of 1 RM
B. Agüeros
Every 2 minutes for 5 sets:
- 4 Lateral Burpees Over Rower
- 15/12 Cal Row
- 8 Thrusters 95/65#
We were impressed by the heavy Thrusters everyone was able to do last week. We think it may have been due to all the hard work with the Cleans and Squats in the last cycle! Did you have trouble driving up from the bottom of the Squat or getting those arms fully extended overhead? This week, we will work on both parts separately and then together with the Squat Clean, Push Press into the Thruster. This should help with our timing.
Agüeros, “Omens” are Colombian traditions that take place on New Year’s Eve. These include wearing yellow underwear, stuffing your pockets with lentils, or walking the block with your suitcase. The most unique one is putting 3 potatoes (peeled, half peeled, and unpeeled) under your pillow. After this workout you may want to hide under your pillow as well! We are continuing our pacing work with these intervals. The intention is not to sprint each set, but keep a moderate-high pace throughout all 5 sets finishing just a few seconds faster each time.
Thursday 12/29/22
Olympic Weightlifting
A. Overhead Squat
Every 90s for 4 sets:
- 2 reps @75-85% of your 3RM OHS
B. Behind The Neck Snatch Grip Push Press
Every 90s for 4 sets:
- 2 reps @60-70% of your 3RM OHS
C. Heaving Snatch Balance:
Every 90s for 4 sets:
- 2 reps @55-65% of your 3RM OHS
D. Structural
4 rounds for quality:
- 20 Half Kneeling Pallof Press
- 20 Half Kneeling Pallof Overhead Press
- 20 Banded Lat Pull Down
- 20 Banded Pull Aparts
We will continue our work on Overhead technique for Oly this week with the Behind the Neck Snatch Grip Push Press and Heaving Snatch Balance!
Friday 12/30/22
A. Polka Dots
For time:
10-9-8-7-6-5-4-3-2-1
- Double DB Box Step Overs 50/35#
- Front Rack DB Squats
- GHD Sit-ups
Wearing Polka Dots and eating circular foods is a Filipino tradition for good health and prosperity during New Years. We feel the circles you walk in while performing a Double DB Box Step Over should count! We’ll finish the week with a “countdown” to the new year. This workout is intended to be a slower paced grind.
Saturday 12/31/22
A.New Year's Eve WOD
- 31 Push Press (75/55 lbs)
- 31 Pull-Ups
- 31 Snatches (75/55 lbs)
- 31 Sit-Ups
- 31 Toes-to-Bar
- 31 Push-Ups
- 31 Box Jumps (24/20 in)
- 31 Back Squats (75/55 lbs)
- 31 Unbroken Double-Unders
- 31 Thrusters (75/55 lbs)
- 31 Lunges
- 31 Burpees
Then, 365 meter Row
Olympic Weightlifting
A. Power Clean
Every 90s for 4 sets:
- 1.1 reps @80-85% of your 2RM PC
B. Bottoms Up Front Squat
Every 90s for 4 sets:
- 3 reps @85-95% of your 2RM PC
C. Clean Grip Deadlift
Every 90s for 4 sets:
- 3 @90-100% of your 2RM PC
D. Structural:
4 Rounds for quality:
- 8-10 Single Arm Bottoms up Half Kneeling Press
- 30-45s Hollow Hold
- 12-15 GHD Hip Extensions
- 45s Sorenson Hold
Sunday 1/1/23
HAPPY NEW YEAR FEAST FAM!
NO Endurance Class
Rest Day. Get out and enjoy the holiday!