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Monday 2/20 – CLASSES CANCELLED

19
Feb

Monday 2/20 – CLASSES CANCELLED

We will be CLOSED on Monday, February 20 for Presidents Day. 

There will be Open Gym from 9am – 12pm.


STRENGTH/SKILL
Clean & Jerk 12×1 Every 90 Seconds

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load. Add load after no fewer than two, no more than four good lifts.

WOD:
AMRAP 9:
3 Ring Muscle-Ups / 3 Low Ring Transition MUs
6 Ring Dips / Push Ups
9 One Legged Squats, alternating

SCALING GUIDE
Muscle-Up:
MOD1: 6 strict pullups or 6 ring rows.
Scale UP: Strict muscle-ups for some or all of their reps.
Ring Dip: Scale movement to 6 pushups.
Scale UP: Strict ring dips for some or all of their reps.
One Legged Squat: Scale movement by adding light weight for counterbalance, lifting heel, or both. Further scale movement to half kneeling Goblet split squat.
Scale UP: Perform weighted pistols, holding a kettlebell or dumbbell not to exceed 24kg/16kg or 55#/35#.

EXTRA WORK:
1) Assault Bike:
2:00 @ 6 + 2:00 @ 7 + 1:00 @ 8
4×35/25 Calories @ 9-10, rest 2:00 between efforts
5:00 @ 6

2) Snatch High Pull + Snatch 10×1 EMOM

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts. Do not touch-and-go between the high pull and the snatch.

GYMNASTICS WORK:
1a) Strict Chin Ups, 4×3-5 (TEMPO: X241)
1b) Ring Push Ups, 4x5x10 (TEMPO: 32X2)

2) Wall Facing/Supported Handstand Hold
– Beginner: :20s – :30s x 5 sets
– Intermediate: Weight Shift x 6/arm
– Advanced: Shoulder Taps x 12/arm

3) Toe Slides using Rower, 4×10-12

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