Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.

Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. Also a great time to gain a Leader Board spot!

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.

Courtesy of Mobility WOD: Here is another quick, training-movement based differential diagnostic test for the overhead squat. We get a ton of athletes in that have enough overhead shoulder range, but have terrible capacity to keep their torso upright at the bottom of the squat. Here is a quick way to figure out if it is really your shoulders that are holding you back. Chances are you need more of everything, but don’t forget to work downstream as you solve movement problems. You are a system of systems. As it turns out, they all have to work.

Burgener Warm-Up

Warm-Up – 5 Movements

Down & Up – Speed in the middle
Elbows High & Outside – Keep the bar close to the body
Muscle Snatch – Strength in shoulder rotation
Drop & Land – Change in foot posn / Foot speed
Snatch & Drop – Receiving the bar in bottom posn

99% of all missed lifts are attributed to foot work!

Snatch Transfer Exercises

Snatch Push Press – Feet in jump posn
Overhead Squat – Feet in land posn
Press Under – Feet in Land posn
Heaving Snatch Balance – Feet in land posn
Snatch Balance – Feet change from jump to land posn

Weightlifting:

20 mins Power Snatch Practice

Use this time to work on Power Snatch technique. If you are proficient in the movement and wish to work into a moderate load, feel free. However, this is not for Max Effort loading. No less than 5 reps per round. Otherwise, I will use the first 20 mins of class to identify where athletes need work and work on progressions (set-up, pulls, transitions, etc.) to correct any deficiencies. I also suggest you master the Burgener Warm-up prior to ANY Oly work.

~then~

Conditioning:

Complete for time

21-15-9 reps of:

Power Snatch, 95/65

Chest-to-bar pull ups

15 mins, Muscle-up practice

If you cannot perform muscle ups, practice kipping, belly button-to-bar pull ups, bar muscle-up, ring transitions, etc., in order to better develop your ability to do muscle-ups or pull ups.

~then~

3 Rounds for time

Run 400 m w/plate, 45/25

50 Air squats w/plate, 45/25

50 Lateral jumps over plate, 45/25

Something I could have known YESTERDAY!