New Strength & Conditioning Cycle Starts

Monday July 1st!

This week is a De-load Week.

A necessary lower volume week in order to continue the push forward. In a week from today, we'll be starting our next cycle - "Sled Dog". "Sled Dog" will build upon "Grunt Work", with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition.



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Want Better Mobility?

Yoga Class free for members, $10 for non members

Join us this Sunday June 30th at 11am for Yoga with Anna Fogg at CrossFit Hard

Take an active recovery day by practicing yoga with Anna!
Yoga will help if you're feeling sore or tight. If you're looking to stretch out and work on flexibility.

If you're interested in keeping your mind focused and sharp during workouts and life outside of the box

Through breath work, movement, and active rest - this hour long practice will speed up your:

Recovery

Increase flexibility

Improve your range of movement for your next workout and beyond.

-Coach Vic

Cycle 1 “Deload” Day 1

In “Grunt Work”, we have a potent combination of two goals: Strength and Durability.

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De-load Week.

A necessary lower volume week in order to continue the push forward. In a week from today, we'll be starting our next cycle - "Sled Dog".

"Sled Dog" will build upon "Grunt Work", with a larger focus on barbell cycling and shear work capacity in movements that we commonly see in competition.

Today, two parts. Overhead squat tempo work to start our Week, which will put us into position for 3-Position Snatch work.

Our conditioning for the day follows in suit, with a CrossFit.com benchmark - "Nancy".
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Overhead Squat

7 Sets of 1 Rep / Rest 1 min

In each, there are (4) pauses, each for a single second.
Pause #1 - 1/4 of the way down (quarter squat)
Pause #2 - Halfway down (parallel)
Pause #3 - Absolute bottom of squat
Pause #4 - Halfway up (parallel)

Set #1 - 40% of 1RM OHS
Set #2 - 45%
Set #3 - 50%
Set #4 - 55%
Sets #5+6+7 - 60%
All repetitions are taken from the rack.

Hang Snatch

On the 1:30 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

Set #1 - 50% of 1RM Squat Snatch
Set #2 - 55%
Sets #3+4+5 - 60%

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but not touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#25 min CAP

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