Friday September 4th “MotoCrossFit”
Friday September 4th
Announcement: BRING A FRIEND every Saturday at 9:30AM
Mobility: Shoulder Mobility.
Skill Practice Warm Up: After a good dynamic warm up/stretch, spend 8 minutes working up to a challenging height seated box jump.
Strength: Snatch – Session 1 of 14
7 x 1 (7 sets of 1 reps, “across,” same weight for each set) Start around 70% of your known max or what you got to on August 27th.
The first few sessions are all about dialing in your technique. If you cannot do a FULL squat snatch your goal will be to catch it as low as possible and over the weeks work on catching it lower and lower.
Super Set: 7 x 4 Single Arm Ring Row
Metabolic Conditioning: “MotoCrossFit”- For time.
10 high box jumps (Performance: 30in, Athletic*: 24in, Health: 20in)
8 high box jumps
6 high box jumps
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Get through the first box jumps fast. Pace the first run so you can go right into the box jumps safely. Take your time on these and see how your legs feel. Pace the next round accordingly (so you can finish the 6 box jumps without issue). Sprint like hell on the last 100m!