7.22.16 OLY Week 4

July 21, 2016

The CrossFit Games have started!!! The competition and events have already been awesome!!! The Teens and Masters Champions have already been crowned and you can catch up on the events on youtube. In the team and Individual competition we have Tia-Clair Toomey leading the women, our East Coast Champion Matt Fraser in 1st place after four events and Team Mayhem, lead by Rich Froning, is also in 1st place and trying to go for a team repeat win. You can find all the info on how to watch the CrossFit Games here : http://games.crossfit.com/about-the-games/coverage

THIS IS THE LIVE ESPN TV SCHEDULE
ESPN Networks
Friday, July 22
4 – 6 p.m. PT on ESPN

Saturday, July 23
12 – 2 p.m. PT on ESPN2
4 – 6 p.m. PT on ESPN

Sunday, July 24
12 – 2 p.m. PT on ESPN2
4 – 6 p.m. PT on ESPN2

 

FITNESS & LIFESTYLE

Warmup:
Clean Progressions
Jerk Progressions
Jerk Foot Work Drills

“EMOM 8”
2 Squat Cleans + 1 Split Jerk @ 75-80% 1RM

“EMOM 8”
2 Squat Snatches @ 75-80% 1RM

Note: for both of these EMOM’s you can start at 75% for a few(2-3) sets and work up to 80% for the remainder or you can do all sets at 80% across.

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Weighted Back Ext.

ENDURANCE

Choose ONE of the following sports:
4-6 rounds
Run (Th/F/S): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (Th/F/S):Repeat 1000m, recover 3:00 until form/pace deteriorates

STRENGTH
7×5 Front Squats
–work up to a max in 7 sets

 

 

 PERFORMANCE & SPORT

A. ENDURANCE
4 x 1000m Row
Rest 3:00 between Rounds

B. “EMOM 8”
2 Squat Cleans + 1 Split Jerk @ 75-80% 1RM

C. “EMOM 8”
2 Squat Snatches @ 75-80% 1RM

Note: for both of these EMOM’s you can start at 75% for a few(2-3) sets and work up to 80% for the remainder or you can do all sets at 80% across.

D. Front Squats
7×5 with bands or chains
work up to a max for the day

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