Olympic Drills for Skills Class!

Olympic Drills for Skills Class!

Olympic Drills for Skills Class!

I promised you all last week that today I’d be revealing the full details of our all new upcoming class here are High Voltage. So without further adieu, please have a look!

“OLYMPIC DRILLS FOR SKILLS” Class
Start Date: Saturday, Sept. 5th @ 11:00AM-12:30PM
Coaches: Ryan House & Ryan Felix

Who should take this class?

Whether you are a CrossFit neophyte or a seasoned Throwdown OG, there is no downside in honing your skills. Classical pianists spend years practicing their scales. Golfers spend countless hours practicing their swing. And yes, Olympic Weightlifters spend years upon years perfecting the subtle nuances of the Clean, Jerk, and Snatch!

The beauty of CrossFit Methodology is that we get exposed to a myriad of different exercise modalities. Part of the CrossFit allure is how it never gets boring and every program is constantly varied. However, within the broad strokes of the three main modalities seen most in CrossFit (Metabolic Conditioning, Gymnastics, and Olympic Weightlifting & Power Lifting), there are some highly technical movements thrown at us which take years for us to develop true proficiency in.

For most of us, unless we are blessed with having a childhood background in any of these fields, we are forced to jump in face first and perform these skills not only with proficiency, but under the stress demands of a ticking clock in a competitive environment. Without proper dedication to learning technique, practicing specific skills, running regular drills, and building supplementary strength through appropriate accessory work, amateur athletes will (sooner than later) end up injured and ultimately unsuccessful in their progress.

All things considered we still want to do it, right? All of it. The muscle ups, the butterflies, the cleans, the jerks, and the snatches. While we can do our best to program daily doses of technique and supplementary skill work to help set you up for success in most CrossFit domains, it is widely agreed upon that specific training sessions should be solely dedicated to addressing the various components of the most technically demanding movements.

Starting in September, CrossFit High Voltage will be offering an incredible opportunity (at no additional cost to you) to dedicate 1.5 hrs / week to learning the key Olympic Weightlifting movements most often seen in CrossFit. This class will deconstruct each of the main lifts, into technical drills to be performed and practiced in segments.

Our Oly Class is intended to run as an ONGOING PROGRAM, rather than a specific cycle. This means we will not be progressing the lifts in terms of loads / maxes etc, but rather dedicate this time to honing our technique.

This class is designed to be taken IN ADDITION to your regular daily class schedule. You can expect to be sore after your first couple of classes, because your body will not be used to doing so much volume at light weight. You can also expect to be pretty tired after your first few classes, as we will be making demands on your BRAIN as well as your BODY! So be sure to prepare by getting good sleep, hydration, and nutrition surrounding this particular training session. You need mental acuity and body focus in order to seriously reap the rewards of this awesome class!

So there you have it, we’re just under 2 weeks out from the first class! A sign up sheet will be going up in the lobby this week so we can get a good handle on how many of you are attending and be appropriately prepared with all the equipment and coaches necessary for you all to have the best possible experience!

Special Note!: Scroll all the way down to the bottom for our special Dynamic Duo 5 week training program for running a 5k! Even if you aren’t doing Dynamic Duo and just want to improve your running, this is the program for you!


Monday’s Training:

CrossFit:

UPPER BODY PULLING STRENGTH – WK 1:
Coach to lead rotation and count off tempo neg pull ups. Goal to keep shoulders retracted, body in hollow rock/ pointed toes. Hold on as long as possible, terminate when fail.

3 SETS:
A1: BARBELL ROW CLUSTERS (3.3.3.3)*
(“*” signifies 10 sec rest between); rest in rotation approx. 60 sec
A2: NEG. STRICT PULL UPS @ 9 COUNT NEG(!) x 3-4 Reps; Rest in rotation

UPPER BODY PUSHING ENDURANCE WOD: AMRAP 15 MINUTES:

15 PUSH PRESS (#95/65)
30 DOUBLE UNDERS
10 RING PUSH UPS (Scale to reg. or box or roll ups)
30 DOUBLE UNDERS
5 RING DIPS (OR 3-5 MU, OR 10 BOX DIPS)

Fusion (7:00am & 6:30pm):

STATION ROTATION – DO ALL SETS (6 MIN AT MODERATE PACE, 3 MIN AFAP). 46 MINUTE PROGRAM!:

STATION 1: 10 MIN: ROW & BURPEES (6 MIN AT MODERATE PACE, 3 MIN AFAP)

6 MIN AMRAP: 200M ROW + 10 BURPEES
REST 1 MIN
3 MIN AMRAP: 100M ROW + 5 BURPEES

2 MIN REST / ROTATION

STATION 2: 10 MIN: AIR ASSAULT & BURPEE BOX JUMP / STEP OVERS

6 MIN AMRAP: 1 MIN BIKE + 10 BURPEE BOX JUMP/STEP OVERS
REST 1 MIN
3 MIN AMRAP: 30 SEC BIKE (HARD) + 5 BURPEE BOX JUMP/STEP OVERS

2 MIN REST / ROTATION

STATION 3: 10 MIN: SHUTTLE RUN & KBS (RUSSIAN)

6 MIN AMRAP: 10 x 10 M SHUTTLE RUN + 10 KB SWINGS (Russian)
REST 1 MIN
3 MIN AMRAP: 5 x 10 M SHUTTLE RUN + 5 KB SWINGS (Russian)

2 MIN REST / ROTATION

STATION 4: 10 MIN: JUMP ROPE & SIT UPS

6 MIN AMRAP: 30 SINGLE JUMPS + 10 SIT UPS
REST 1 MIN
3 MIN AMRAP: 15 SINGLE JUMPS + 5 SIT UPS

Dynamic Duo 5K training:

4W25K (Optional 5K Training Program)
For the next 4 Weeks, leading up to the DD3 Competition on Sept. 19th, we will post an optional 5K Training Program. If you want to add this work into your weekly class schedule, try to put 4 hours between your 5K training program and your class if possible (AM & PM Sessions). If you plan on doing this aerobic training AFTER your class, be sure to stay hydrated, do additional cool down mobility, and take more rest as needed – your body will be tight and sore!

4W25K: Wk 1 / Day 1
Week 1 – Monday (30 Minutes)

Walk 10 Minutes
+
Run 1 Min / Walk 1 Min x 5 Sets
+
Walk 5 Minutes
+
Stretch 5 Minutes


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: FEEL THE STEEL:

Coach to demo BOTH MOVEMENTS and teach then teach tempo in unison:
If working in pairs, person 1 completes A1 & A2 before rest.

3 SETS: MIXED GRIP DEADS! (15 MINUTES)
A1: Halting Snatch Grip DL (Pause at Knee 3 counts) + Finish; 4 Reps; Rest 20 Sec +
A2: Clean Grip Deadlifts x 8-10 Reps Unbroken; Rest in rotation

WOD: TAKES 26 MINUTES! 90% MAX EFFORT ALL STATIONS:

STATION 1: 12 MINUTES (Score is total time for all 6 rounds)

AMRAP 5 MINUTES: 250 M ROW + 10 BURPEES
REST 2 MINUTES
AMRAP 5 MINUTES: 250 M ROW + 10 BURPEES

REST 2 MIN FOR STATION ROTATION

STATION 2: 12 MINUTES (Score is total time for all 6 rounds)

AMRAP 5 MINUTES: 8 x 10M SHUTTLE RUN + 16 KB RUSSIAN SWINGS (UB, fast)
REST 2 MINUTES
AMRAP 5 MINUTES: 8 x 10M SHUTTLE RUN + 16 KB RUSSIAN SWINGS (UB, fast)

Fitness (6:30pm):

STRENGTH, TECHNIQUE & DEVELOPMENT: LEG VOLUME:

Coach to demo, review and help parters set up for sets at racks.  Partners run their sets EVERY OTHER MINUTE (P1 on the ODD, P2 on the EVEN so they end up doing a set Every 2 minutes).

Complete one set (unbroken, no re-rack) Every 2 Minutes for 4 Total Sets:

4 x Barbell Back Rack Forward Lunge (Right Leg)
+
4 x Barbell Back Rack Forward Lunge (Left Leg)
+
4 x Barbell Back Squat

WOD: AMRAP 12 MINUTES:

400 M RUN
30 WALL BALL SHOTS
10 RING ROWS