Workout of the Day (WOD)

1.23.20 Thursday

Prep: Joint Moblity + 2 Sets: 15 sec/side Cossack Squat Hold 30 sec Bar Hang B. AMRAP20 15 cal Row or AB 1-2 Rope Climbs 50 ft Bear Crawl 15 V Ups or Sit Ups 3-4 Roll to Candlesticks Can modify to be more of a recovery workout or push a little harder if feeling

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1.22.20 Wednesday

Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side Shoulder CARs 5 PVC OHS Fitness A. EMOM5 2 Slow Pull Snatch High Pull + 2 Vertical Jumps Light to moderate weights practicing technique B. 5 Sets Every 2min 1 Snatch + 1 Hang Snatch below Knee Building in loads and starting moderate. C. 14min Clock 2k

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1.21.20 Tuesday

Prep: 3 Sets: 60 sec Single Unders 30 sec FLR 10 Glute Bridges A. 4 Sets: Every 2min: 12 alternating DB Bench w/ Glute Bridge @ 20X1 (6/arm) B. Close Grip Bech Press (CGBP) Build to a 3RM in 12min C. AMRAP8 8min AMRAP 4 Devils Press 50/35 /hand 8 Box jump overs/Box jump step

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1.20.20 Monday

Prep: 3 Sets: 10/side Fire Hydrants 20-30 sec/side Side Plank 20 sec Bar Hang Fitness A. 3 Sets: 5 reps – 1 and A Quarter Goblet Squats 3 sec down on first descent. every 2min B. 5 Sets: Every 2:30: 2 Back Squats 30X1 Strict Pronated Pull Ups AMRAP-1 C. For Time: 10-8-6-4-2 Row cals

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1.18.20 Saturday

Prep: Joint Mobility A. 3 Sets: 10 Hollow to Supermans 20 alt Prone KB Drags rest 90 sec B. 4 Sets: Every 90 sec alternating 6/leg Single Leg Cross Body DB RDL 3111 10 Tall Kneeling KB Press 2111 C. For Time: 50 DB Burpee Box Step Overs 50/35/hand 24’/20” Scale weight and height as

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1.17.20 Friday

Prep: 3 Sets: 60 sec Row 10 alt Walking Lunges 5/side Shoulder CARs Fitness A. 3 Sets: 8-10 GHD Hip Extension @ 21X2 5 Goblet Squats @ 3131 rest as needed B. Clean Complex 1 Pause Squat Clean + Squat Clean Pause for 2 sec right below the knee. rest 5 sec b/w reps Every

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1.16.20 Thursday

Prep: Joint Moblity + 2 Sets: 30 sec Air Squat Hold 30 sec Bar Hang A. EMOM20 1- 10m HSW walk or 30 sec HS Practice 2- 30 DU or SU 3- 3-4/side Candlestick Rolls (can be SL rolls) 4- 45 sec Easy Row or Bike B. Skill Work / Mobility Any other Skill Practice or

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1.15.20 Wednesday

Prep: 3 Sets: 10 Cat Cows 10/side Leg Swing 5/side Shoulder CARs 5 PVC OHS Essentials A. EMOM5 1 Slow Pull Snatch High Pull + 1 Hang Power Snatch Light to moderate weights practicing technique B. Every 2min x5 1 Power Snatch + 2 OHS (3 sec pause in bottom) Light loads. Mechanic focus C.

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1.14.20 Tuesday

Prep: 3 Sets: 60 sec Row 30 sec FLR 10 Glute Bridges A. 3 Sets: Every 2:30: 10 DB Bench w/ Glute Bridge @ 20X1 15 sec DB Iron Cross Hold B. CGBP 4 reps @ 31X1 every 2:30 x4 sets Tough weights across. Minimal building Build off last weeks weights C. AMRAP10 200m Run

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5 observations from the USA Weightlifting training camp

No Excuses CrossFit hosted USA Weightlifting’s Elite Athlete Training Camp last week. I got to spend a lot of time with the athletes and coaches during the four-day camp. Here’s some of my observations.  1. They do the same drills we do The weightlifters didn’t really do anything I haven’t seen us do in CrossFit

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1.13.20 Monday

Prep: 3 Sets: 20 Mountain Climbers 20-30 sec/side Side Plank Essentials A. 3 Sets: 10/leg DB RNT Reverse Lunge rest 60-90 sec Moderate weights in each hand B. 5 Sets: Every 2:30: 3 Back Squats 30X1 3/side Archer Ring Rows Back Squats are tough weights across w/ some building but small increments C. For Time:

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Weightlifters enjoy company at training camp

For many of America’s top weightlifters, they spend hours alone training at home.  The USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit was an opportunity to get the athletes out of their home gyms, around their peers, and some in-person coaching.  “For us, we don’t have a national training center. We don’t have

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USA Weightlifting training camp: ‘I thought the vibe was amazing’

You could feel the excitement, and at some points the tension, during Day 3 of the USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit.  After taking the last two days easy, the weightlifters had some big lifts on Friday.  “Great day today. We had a lot of big lifts,” said Mike Gattone, the

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1.11.20 Saturday

No CrossFit group class at 8:30 am. Will have a free weightlifting clinic at 8:30 am. CrossFit class at 9:30 and 10:30 am.   Prep: Joint Mobility A. 3 Sets: 20-30 sec Ring FLR 20 alt Prone KB Drags rest 90 sec Floor if they cant stabilize on rings. Rings should be 3-4 inches off

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USAW training camp receives national attention 

The second day of the USA Weightlifting Elite Athlete Training Camp at No Excuses CrossFit brought national coverage. Atlanta-based American news station CNN brought a crew to cover the athletes while they lifted and performed post-workout interviews.  “I think they liked that a lot. CNN is a big coverage for us, I think,” said Mike

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