The High Voltage Weekly: April 21-27

The High Voltage Weekly: April 21-27

The High Voltage Weekly: April 21-27

Red is such a great person to have around the box…chances are we’ve all had a conversation with her. She’s one of the people that is always just down to help someone out if they’re new encourage someone when they’re going through a WOD and make sure the last person is motivated to the finish!

And lately she’s been stepping her own training up – her gymnastics & endurance are pretty solid [even with that crazy strict wide muscle up she does!] – but to pass the Firebreather test she’s had to work on her oly technique & get stronger. So what does she do? She’s enlisted the help of additional programming from us to diligently & systematically work on her weaknesses…and she just PR’d at Team training a week ago on her 1 rep Thruster #overbodyweight – Keep up the awesomeness Red!

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And now….The High Voltage Weekly!

This week…we’re coming in HOT! Ready? 3..2..1…GO!

1. This week is ‘Recovery’ Week…we have some cool stuff set for everyone…so get to the box & check it out!

2. Stronger Faster Healthier is coming out to drop some Fish Oil Knowledge Bombs for everyone for our Tuesday Night Classes – if you’re wondering why this stuff is so popular & we always sell out of it…or you used to take it & kinda fell off…be there Tuesday & stay healthy.

3. With so many new Recovery products at the box now – we’re getting tons of questions on which products are right for you…so…we made a list & put it online!

You can find it in the drop down menu under the ‘Getting Started’ tab on the website – or you can just click here!

If you click on each product we carry [or are about to carry] it has a description of what the products do & who it’s designed for. Chiggity Check it!

4. The World’s Best Boot Camp & World’s Best Bridal Camp are ON for this Saturday for Enlistment Day!

-It’s designed for anyone who’s not ready for what we do in the box on a regular day & want to have a prep camp before they begin their training…and it’s also for anyone who just wants to go through the ‘transformation machine’ before beach season officially hits!

-If you or a buddy want to attend enlistment day – have them email katie@crossfithighvoltage.com.

-It’s just $49 to reserve your spot at Enlistment Day and if you or they decide to take on the 6 week Transformation Machine challenge we’ll apply the $49 to the 6 week price!

-There is no 9am this Saturday but 10am Team WOD & 11am Barbell Strength are ON!

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Monday’s Training

Fitness/Performance/Sport

A: 10 min Alternating EMOM

A1; Cleans A2: Hand Stand Push Ups/HSPU Progressions

Fitness: Hang Clean x5 reps/ + Piked HSPU off box x5-7 reps

Performance: Power Clean x2 [1.1.1 – 60% 70% (75%)3]/ HSPU ADAP; 5-7 reps

Sport: Power Clean x2 [1.1.1 – 60% 70% 75% (80%)2] HSPU ADAP 7-10 reps [off paralletes or no kip if possible]

*Note: each cluster of 3 cleans for p/s is a 5-10 sec break between lifts – no more no less. Good set up & good lift mechanics not T&g

 

B. 15 min AMRAP rest 1 min after each round [CP +AnAerobic conditioning – aka – hit these hard!]

F: 5x HPC + 7x Burpees + 9x Pull Ups [sub to KB Swings if hang clean tech isn’t there yet]
P: 5 Power Clean + 7x Burpees + 9x Pull Ups
S: 1 muscle up [ring or bar] + 5x PCl [tng – 60%+ of 1RM] 7x Burpees + 9x CtB Pull Ups