Tuesday: May 13, 2014

Tuesday: May 13, 2014

Tuesday: May 13, 2014

The Open was a huge time of growth for a ton of Volts & Vixens and Serge was someone who stepped it up way more than  I expected.

See Serge was pretty new to the box…but jumped in on team “Oh Kill ‘Em” & rocked it every Friday night.

Then he came back & started PR’ing his row times & his lifts!

Every time I see him train he tries his hardest & embodies our ‘Full Effort is Full Victory’ motto.

So when you see him around the box…give him a big YEAH BUDDY!


Tuesday’s Training

Fitness Only [6:30pm – perfect for any beginner on their 3 class Spark trial]

Pre-Skill: Anaerobic: Row 200m x2 sets hard
Skill: Overhead Squat x5 reps
WOD: 1 min per station x4 rounds rest 1 min after all 3 stations are done
-OHS [just barbell no weight]
-Jumping Pull Ups
-Row for Cal

Fitness/Performance/Sport [Note: Tuesday 4:30pm is Sport/Performance – check it out!]


Ax4. Power Snatch Complex
3x Power Snatch + 3x Behind Neck Push Press + 3x OHS rest 90 sec -2min

Working up in weight

B. in 8 min – find 1RM Strict Press

C. 6 rounds 30 sec per station no rest station. Score is max reps

Power Snatch: [Fitness: DB Snatch Performance – scale bb but prob like 95/64 or 75/53ish] – Sport: 135/95]

Pull Ups :[FItness: Banded Performance: chin or CtB Sport: Ctb or Muscle Up]


CrossFit Football: 5:30am

Strength: Deadlift: 3×5 +5# from previous
Accessory: Press: Find 1RM Strict Press
WOD: 3 rounds for total reps of:

30 seconds of One Arm DB Power Snatch Right Arm– max reps
Rest 30 seconds
30 seconds One Arm DB Power Snatch Left Arm – max reps
Rest 30 seconds
30 seconds Supine Ring Row – max reps
Rest 30 seconds
30 Seconds Dips – Max Reps