Warm-up
Snatch Assistance Exercises
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then
"Mini" MetCon
Tabata Mash-up
Box Jumps
Push-ups
KB Swings
Sit-ups
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Sotts Press
Workout:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Compare to:
TITANFIT: Monday 091228
Warm up (w/ 45 lbs barbell)
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
Sotts Press
Workout:
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1
Hang is the key word here...
Compare to:
TITANFIT: Monday 081013
Workout
AMRAP
Complete as many rounds in 20 minutes as you can of:
12 - 65 pound Power Snatch
10 - Push-ups
I can not believe how fast time passes...
Today is the 3rd anniversary of TitanFit becoming a CrossFit Affiliate. Below you will fine the workout that was posted the day before we became official. Tomorrow, let's try the first ever published TitanFit WOD!
Workout:
For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch
1000M row
30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings
Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.
Compare to:
TITANFIT: Monday 090608
the original...
TITANFIT: Wednesday 071031
Workout
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
Compare to:
TITANFIT: Wednesday 090729
THEN
Back Squat 5x5 @ 65% or your 1RM
Workout
Hang Power Snatch
80% of 1RM x2 x5
Then "Mini" MetCon
3x
10-KB Swings
10-Ring Push-up
10-Box Jumps
10-Sit-ups
Here's last year's TitanFit FGB (Fight Gone Bad)...
What your favorite 4-letter word that starts with "F"? If you are a CrossFit'er it is undoubtedly "FRAN"!
Workout
(Rain WOD)
5 rounds of:
9 - 95 lbs Thrusters
9 - Pull-ups
(No Rain WOD)
7 rounds of:
5 - 95 lbs Power Snatches
200m Run
Hey TitanFit'ers...are you interested in improving your rowing abilities? Caitlin, of the IRC (http://www.indyrowing.org) and a recent visitor to TitanFit, is teaching a "learn to erg class" at IRC.
The class runs October 19 - November 11, Mondays and Wednesdays 6:30-8 p.m. There is a discount for TitanFit members. If you are interested and need more information, we will provide her contact information.
Workout
Snatch balance - 75% (of snatch 1RM) x 3 x 4
Power snatch + snatch - 70% (of snatch 1RM) x 5 sets
REST, THEN
3 rounds for time:
250 m row
10 - pull-ups
10 - KB Swings (2 pood)
Workout
Power Snatch + 1-OHS
Work up to 90% of your Snatch 1RM
Compare to:
TITANFIT: Friday 090410
Deadlift tomorrow!
Workout:
For time:
10-32k-KB Swings
20-65 lbs Over-head Squat (OHS)
30-65 lbs Power Snatch
1000M row
30-65 lbs Power Snatch
20-65 lbs OHS
10-32k KB swings
Scale the workout. If this is your first attempt at high rep Olympic lifting, use an un-loaded barbell or a 15 lbs training barbell. For the Swings use a KB or DB that takes some effort to complete all 10.
Compare to:
TITANFIT: Monday 080317
Congratulations to Dr. Chris and Carol for completing their CF Level 1 Certification!
TitanFit keeps getting better for YOU!
click picture to enlarge...
Workout
for time:
21-15- and 9 reps, of:
Squat Snatch (95 lbs M/65 lbs F)* - Unable to get a full Squat Snatch, do a Power Snatch and add a OHS
Pull-ups
*As always, ask us how to SCALE to your current level of fitness...
Kurt, Good Luck Today!
Workout
Overhead squat - heavy single (85%-95% of 1RM)
Power snatch - 80% x 1 x 4
"Mini" MetCon
for time:
3x
400M Run
10 - PushPress (95 lbs M/65 lbs F)
10 - Pull-ups
Workout
Power Snatch + 1-OHS
Work up to 90% of your Snatch 1RM
Compare to:
TITANFIT: Friday 090213
Today's workout is from the fine folks of Performance Menu (http://www.performancemenu.com/index.php)
Workout
Power snatch - 70% x 2 x 4
Power clean & push jerk - 70% x 2 x 4
Mini MetCon
For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps
Remember Tuesday from 4 PM - 5 PM is TitanFit Kid (http://titanfitkids.blogspot.com/) Kids and Parents only until 5 PM.
TitanFit Kids classes are also offered at 9 AM on the 2nd and 4th Sundayof each month and the 1st and 3rd Saturday of each month.
Workout
Hang Power Clean (HPCL) OR Hang Power Snatch
1-1-1-1-1-1-1
Compare to:
TITANFIT: Monday 090105
Workout
Power Snatch + 1-OHS
Work up to 90% of your 1RM.
Compare to:
TITANFIT: Friday 090116
Yesterday Kelin noted CrossFit enabled him to shovel the snow. I too can attest to thanking CrossFit while moving snow yesterday. Anyone else have a tale to tell?
BTW, real shoveling is more fun that virtual.
Workout
2 position snatch:
work up to 75% x2 x6 (floor and high hang)
Snatch pulls:
95% x3, 100%x3, +5 10 more lbs x3
Snatch shrugs:
100% + 20 lbs x5, + 20 lbs x5, + 20 lbs x5
Compare to:
TITANFIT: Tuesday 081118
Workout
Power Snatch + 1-OHS
Work up to 90% of your 1RM.
Not sure of your 1RM? By the end of today, we will have a pretty good idea.
So you are thinking about, considering, pondering the Regional for the CrossFit Games. Based on last year's standings, those that are able to complete the prescribed Thruster/Pull up WOD, the Deadlift/Burpee WOD and the Clean and Jerk WOD from the 2008 CrossFit Games finishing with excellent form (e.g. chest touching bar for pull-ups, fully over head for thrusters and Burpees, full squat for cleans) around the following time slots should consider attending.
APPROXIMATE times to match for those events are:
Thruster/Pull Up WOD - Men 6:30 -Women 10:30
Deadlift/Burpee WOD -- Men 5:00 -Women 6:00
Clean and Jerk WOD - --Men 7:30 -Women 9:30
