We did some heavy dynamic pulls on Thursday and I wanted to get some more reps with the bar path for the snatch, which we will be done next week. Take your time with the warm up and focus on that bar path on this movement. Once you are good and warm, make a selection from your three options. Behind door number one is a nasty FS/Slam/Rope Climb combo that has been a personal favorite of mine for years. I still remember doing it for the first time. Not only did I leave with a rope burn scar but my wife crushed me into the earth on this workout; very humbling. If you are feeling beat up from the last week, take the option behind door number 2. And if you are training for something, say a ruck or a CrossFit competition, time to add in some sport specific work and get after it.
Which ever one you chose, try the drink of the week.
I find I am always recommending mixed drinks and not paying homage to one of my favorites, red wine. Personally, I have always favorited the Pinot Noir over the Cabernet. The Pinot is light and unforgiving and you can’t hide anything as it is more transparent wine than Cab which is very tannic and full-bodied, and often very oaky. The margin of error for Pinot Noir is considerably narrower and much more fulfilling experience. I recommend heading to a wine shop and picking up something from the Russian River Valley or Oregon, as the cooler climates are more conducive to the thin skinned grape.
Empty Bar Snatch Grip DL – 5 reps
Empty Bar Snatch Pull – 5 reps
Empty Bar Power Snatch – 5 reps
Empty Bar Snatch Grip PP – 5 reps
Empty Bar Overhead Squat – 5 reps
Strict Pull Ups – 5 reps
Run 200 meters (easy pace)
Complete 5 sets of the following:
Each set consists of 3 cycles of the following:
Front Squats @ 75% of 1 RM – 2 reps
50 lbs Ball Slams – 10 reps
15′ Rope Climbs – 1 rep
Rest 2 minutes between sets.
We did this workout a few months back…it was a motherfucker then and was a motherfucker when Freddy Camacho created it for CrossFit Football. First time I did it, I ended up with a rope burn on my leg that I still have a scar from. I always think the FS would be the limiting factor, but the slams just smoked me. Strap it up.
45 minutes: Walk/Jog/Row/Assault/Swim
I want you get out and move for 45 minutes. You walk, march, jog, swim, row or ride your assault/airdyne for 45 minutes.
This is your opportunity to get out of the gym and address your SPP training. This might include playing hops, hitting the trails, picking up your lacrosse stick, or training for that adventure race that is coming up. Anything that allows you to address you sport specific needs is what is on the agenda for today.
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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