Red Stick Health and Performance

•5 PERFECT STRETCH PER SIDE
•10 PVC PASSOVERS
•5 AROUND THE WORLD IN EACH DIRECTION
•5 SNATCH GRIP RDL
•5 SNATCH GRIP PULLS (WITHOUT ELBOW BEND)
•5 SNATCH GRIP HIGH PULLS (WITH ELBOW BEND)
•5 MUSCLE SNATCH
•5 BTN SHOULDER PRESS
•5 OVERHEAD SQUATS WITH SHORT PAUSE AT BOTTOM
•5 SNATCH (POWER OR SQUAT)

CrossFit - Weightlifting

1/24/2023 - CrossFit - Weightlifting

EMOM X 6
•1 HALTING SNATCH PULL+1 HANG SNATCH HIGH PULL+HANG MUSCLE SNATCH
(HALTING MEANS SHORT PAUSE JUST BELOW THE KNEE)
(UNBROKEN COMPLEX)

EMOM X 6
•1 HANG SNATCH+1 LOW HANG SNATCH

POINTS OF PERFORMANCE:
•STAY BALANCED ACROSS THE FOOT UNTIL BAR CROSSES THE KNEE ON THE WAY UP
•KEEP SHOULDERS OVER THE BAR IN HALTING POSITION
•VERTICAL EXTENSION OF THE LOWER HALF INTO THE BAR AND NOT BANGING THE BAR AWAY WITH HIPS
•RECEIVE BAR OVERHEAD IN A PARTIAL SQUAT BY SENDING THE HIPS BACK

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CrossFit - Metcon

1/24/2023 - CrossFit - Metcon

12 MINUTE ASCENDING LADDER (RX+ IS WITH WEIGHTED VEST) *CAN AND SHOULD MIGHT NOT LINE UP HERE**
•20 AIR SQUATS
•15 ABMAT SIT-UPS
•10/7 PUSH-UPS

•30 AIR SQUATS
•25 ABMAT SIT-UPS
•20/14 PUSH-UPS

•40 AIR SQUATS
•35 ABMAT SIT-UPS
•30/21 PUSH-UPS

•50 AIR SQUATS
•45 ABMAT SIT-UPS
•40/28 PUSH-UPS

IF YOU COMPLETE THE FOLLOWING

AMRAP WITH TIME REMAINING:

•15 JUMP SQUATS
•10 TOES TO BAR
•5 DB FLOOR PRESS (50/35)

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RSCF Comp - Weightlifting

1/24/2023 - RSCF Comp - Weightlifting

SESSION #1
GYMNASTIC DEVELOPMENT
4 ROUNDS
EMOM
*SPEND 45 SECONDS OF EACH MIN PERFORMING THE TASK AND ALLOW 15 SECONDS TO MOVE TO NEXT SKILL
1: STATIC HANDSTAND (KEEP UNSUPPORTED AND JUST TRY YOUR BEST)
2: RING SUPPORT HOLD (TOP OF A DIP WITH ACTIVE SHOULDERS PRESSING INTO THE RINGS AND EXTERNALLY ROTATED HANDS AND SHOULDERS)
3: UNDERHAND CHIN UP ON RINGS
4: TOP OF A RING PUSH UP HOLD (ACTIVELY PROTRACT THE SHOULDER BLADES AND EXTERNALLY ROTATE HANDS AND SHOULDERS)
5: REST

*MOST OF THIS A REPEAT BUT IN ORDER TO BUILD SKILL WE MUST NOT VARY TOO MUCH

12 MINUTE AMRAP
•1 MILE TREAD RUN BUY-IN
WITH TIME REMAINING
AMRAP
"DT" (155)
•12 DEADLIFTS
•9 HANG POWER CLEANS
•6 SHOULDER TO OH
---REST 5 MINUTES---
12 MINUTE AMRAP
•2000 M ROW BUY IN
WITH TIME REMAINING:
AMRAP
•10 HANG CLUSTER (155)
•20 TOES TO BAR

SESSION #2

•SNATCH 5X5
*SET BLOCKS SO THAT BARBELL IS SITTING IN THE POCKET
*WORK UP TO A HEAVY FIVE(NOT TOUCH AND GO)
•SNATCH BALANCE 4X2
*THIS IS A SKILL TRANFER DRILL TO DEVELOP SPEED UNDER THE BAR
•BEHIND THE NECK SNATCH GRIP EARTHQUATE STRICT PRESS 5X5
*HANG A 26# KB FROM EITHER SIDE OF THE BAR WITH BANDS
•3&3s 5 SETS
(3 BEHIND THE NECK PUSH PRESS+3 OVERHEAD SQUATS=1 SET)
•SNATCH GRIP PULLS 5X3
(USE STRAPS, ALL SETS AT 110% OF YOUR 1RM)

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Comments

Cole Lehnert 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 135 lbs

Javier Ramirez 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 375 reps

Ashley Boyce 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 328 lbs

Charde Carter 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 318 reps

Cody Veteo 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 205 reps

Dennis Moore 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 275 reps

Kenny Landeche 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 330 lbs

Christopher Jeansonne 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 362 lbs

Robb Campbell 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 310 lbs

Gil Camareno 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 409 reps

Colin Finnegan 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 417 reps

Don Cazayoux 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 388 reps

Charley Chehardy 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 390 reps

Conrad Brethold 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 353 reps

Nicole Pascale 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 338 reps

Evan Venable 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 343 reps

Brant Faircloth 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 330 reps

Angela Puckett 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 352 reps

Gabi Alford 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 355 reps

Rachael Pribulsky 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 355 reps

Connor Henry 2 weeks ago / Reply

1/24/2023 - CrossFit - Metcon: 400 reps

Matt Tillett 2 weeks ago / Reply

1/24/2023 - CrossFit - Weightlifting: 155 lbs