DIPS!

dipsOur movement of the month and the first one for 2016 is…DIPS!

Last month we spent the month working on pull-ups and I saw a ton of huge improvements in strength and movement patterns both.  I’m so proud of all of your progress and you should be too!

Well after all that pulling, it’s only natural that we do the opposite and switch to pressing.

The dip is a movement that proves to be very difficult for many athletes,  particularly for many females.  That being said, we have a LOT of bad ass ladies here who can rep them out with the best of them…and you will be next!

Many of the principles from last month’s movement apply here.  Same hollow body position (you’ll see this in literally almost EVERY body weight movement in CrossFit), same upper body posterior muscle group engagement.

Those are the muscles on the back of the body like our rear deltoid, lats, and triceps.  They’re also a great way to build the pressing power in your chest!

Same as last month we’ll be spending 5 minutes at the top of every weekday class working on each level of progression until you reach mastery and move to the next level.

I can’t wait to see how you all progress this month!

Don’t forget our Road to the Open Program!  You’ll be hearing a lot about it and I look forward to training with each of you over those 6 weeks as we prepare for the open together!

Check out ALL the details here: http://www.crossfithighvoltage.com/2016/01/03/a-big-boost-to-kick-start-your-year2/


Wednesday’s Training:

CrossFit:

Technique & Development: TEST 1RM DEADLIFT

WARMUP SETS: Lead in unison by Coach
2 Reps every 15 seconds for 10 SETS

TEST PROGRESSION: FIND 1 RM DEADLIFT

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

NOTE: For any new / beginner members, there is no need to TEST the DL. Have them practice technique with lighter loads, perfect mechanics. During testing, have them do 5 SETS OF 5 Deadlifts.

WOD: 12 MIN EMOM (4 TOTAL SETS):

MIN 1: 30-50 UB Double Unders (Scale to Broken sets)
MIN 2: 3-5 x UB Muscle Ups*
*(Scale to Broken Sets, or (6 x Pull Ups + 6 x Dips) or (6 x Ring Rows or Jumping Pull Ups + 6 x Stationary, Jumping, or Box Dips)
MIN 3: 4 x Deck Pistols (each leg) OR 4 x Deck Squat – to – Broad Jump

Fusion (6:30pm):

4 x 6 MIN AMRAPS / 2 min rest between:

6 MIN AMRAP:

10 WALL BALL SHOTS
10 BURPEES

REST 2 MIN

6 MIN AMRAP:

10 KB SWINGS
10 SIT UPS

REST 2 MIN

6 MIN AMRAP:

10 ALT. LUNGES
100 M RUN

REST 2 MIN

6 MIN AMRAP:

10 RING ROWS
10 BOX JUMP / STEP UPS

momWOD:

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: WOD – 15 MIN AMRAP

10 RING ROWS
10 PUSH UP / ROLL UPS
10 BOX JUMPS/ STEP UPS
10 SIT UPS


Thursday’s Training:

CrossFit:

A: Group Warmup & Mobility – 6 MIN AMRAP @ warmup pace:

LOCOMOTION:
10 M Duck Walk
10 M Horse Walk
10 M Bear Crawl
10 M Ostrich Walk
10 x Transverse Bridging on Wall or Floor Bridges (x 5)
1 x Wall Walk w/ 20 Shoulder taps (may do this in pike position on box)

B: NEW SKILL: DIPS PROGRESSION! 20 MIN TO REVIEW AND ATTEMPT

C: Core Program – ALT EMOM x 8 MIN (2 TOTAL SETS):

C1: Hanging Bent Knee to L-Sit (10-12 Reps)
C2: Spinal Rolls (10-12 Reps) (start seated arms OH and slowly lower back onto the ground while maintaining a hollow position)
C3: :40 Hollow Body Hold (max compression)
C4: Side Plank Arch Ups (10 Reps each side) https://www.youtube.com/watch?v=zM2ExVkFAtU

D: TEST – 2K ROW (TIME) OR 10 MIN “F.U” ON THE AIR ASSAULT (MAX CALS IN 10 MIN)

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

A: BARBELL TECHNIQUE – Shoulder Press & Push Press
Coach to demo, review, practice w/ PVC. Then teach rack set up and bar loading.

3 WORK SETS: Focus on stable OH receiving position
A1: BB Shoulder Press x 6 Reps; rest 20 sec
A2: BB Push Press x 10 Reps @ 20X2 (same load); rest 60 sec

B: 3 ROUNDS FOR TIME:

500 M ROW
20 x BURPEE BOX STEP UPS