Workout of the Day

Fitness

A. 20 minutes of GOAT Practice
*Pick 1-2 movements you would like to work on and spend 20 minutes practicing technique. 

B. 3-4 sets, not for time, of:
20-30 second Plank
20-30 second Chinese Plank
5-8 Barbell or DB Rows @ 31X1
5-8 Scap Pushups (on rings)

 

Performance

A. Movement Prep
5 Overhead Squats/5 Snatch Balance/5 High-Hang Snatch/5 Hang Snatch/5 Snatch

B. High-Hang Snatch + Hang Snatch + Snatch, 5 sets of 1 rep @ 65%+; rest 2-3 minutes

C. Fitness WOD

 

Competition

Strength and Weightlifting
A. Every minute, on the minute, for 10 minutes:
Power Snatch + High-Hang Snatch + Overhead Squat
*Try and add 5-10lbs. 

B. Front Squat @ 30X1, 5 sets of 2 reps (straight weight); rest 4+ minutes
*During rest, perform a 30-60 second Handstand Hold. 

Accessories
C. Four sets, not for time, of:
5 Good Mornings @31X1 (moderate-heavy)
5 Strict Pull-Ups
10-15 GHD Sit-Ups

Conditioning
D. None 

 

Barbell

A. Movement Prep
1) Group Warm-Up
2) Snatch Warm-Up/Progressions

B. Halting Snatch (above knee)
Building to 3 single @ 70%+ of 1-RM Snatch

C. Jerk Practice
1) 3 sets of: 2 Front Squats + 1 Jerk @ 70% 1-RM Jerk
2) 2 sets of: 1 Front Squat + 1 Jerk @ 80%
3) 1 set of: 1 Front Squat + 1 Jerk @ 90%+

D. Accessories
1) Snatch Pulls @ 95%+, 3 x 3
2) Snatch Grip Push Press, 3 x 5
3) Pull-Ups or Rows, 3 x 7
4) Leg Raises, 3 x 7

 

Yoga Cancelled Indefinitely and 4-Month Memberships

1. Yoga at Queen Street is on hold indefinitely due instructor absence. We apologize for everyone who was enjoying it over the last few months and will keep you posted if we are going to be getting it going again. 

2. Our 4 month membership options are now online for anyone looking to sign-up in the new year. This membership comes with a 10% discount and is for anyone looking to make a positive lifestyle change in the new year. If you register now your membership will begin on January 1st, 2016. Link: http://www.crossfitqueenstreet.com/rates/

 

10 Comments