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Wednesday, May 12, 2021

By May 11, 2021May 19th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry
Banded 7’s
6 min AMRAP
30 sec. Machine (easy)
10 PVC Pass Throughs
5 PVC Overhead Squats
5 Sit Ups (focus on leg extension when sitting up)

**2. Strength Prep**
3 sets (Empty Bar)
2 Snatch Grip Push Press
2 Overhead Squats

Give athletes 10:00 to work up to comfortable 3 rep (not Max). Control and stability are key here so don’t allow athletes to add weight unless it looks good and feels good. For athletes new to the movement have them stay light (PVC or Bar) and work on the mechanics and the foundation of building a good overhead position.

**3. Workout Prep**
1 set
2 GHD’s (Parallel) + 1 Full GHD
3 Push Press
3 Handstand Push Ups

Overhead Squat 5×3
Overhead Squat:
– 5×3 Moderate-Heavy (working sets)
* rest 60-90 seconds between sets *

Click “Workout prep notes available” directly below for the full description

Otis Campbell
For Time:
30 Stick Sit Ups
50 Push Press (95/65)
30 Stick Sit Ups
50 Handstand Push-Ups
30 Stick Sit Ups

3 rounds
20 GHD Hip Extensions
15 Russian KB Swings (heavyweight) eye level
10 sandbag stepback lunges

+2 points for 800g+
+2 points for Protein target

+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep

6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).

Do you need to have a protein shake after your workout? The short answer is no. There is a LOT of hype and marketing around timing because it helps sell protein shakes!

Your focus needs to be on hitting a consistent amount of protein every single day, but when that intake occurs is rather trivial. Here is an interesting thought, however. Say a protein shake contains 35 grams of protein. When a person has that protein shake, they often more easily hit their daily protein target versus getting all their protein from meals. The value of the protein shake becomes obvious: it helps them hit their daily target, so they should have it. But, the important distinction is that shake (or any food with the same amount of protein) can be consumed at ANY point in the day and have the same effect.

Even for meat eaters, sometimes it’s nice to have some non-meat protein options. Remember, these non-meat protein options often have more carbs or fat than protein. That doesn’t mean you can’t eat them, but it does mean you might be getting more calories from them than you realized. For example, most protein bars have a lot of carbs and fat, such that if you try to get most of your protein from them, you probably are getting too many calories overall in your diet. Check out the post two days ago for deciphering nutrition labels. With that in mind, here are some non-meat protein options (you’ll have to search to find brands and products that are protein-packed):

Animal Sources
-Eggs/egg whites
-Protein powders like whey or collagen (a post is coming about collagen)
-Cottage cheese

Non-Animal Sources
-Protein powders made from beans, peas or rice

CrossFit Lynchburg

Author CrossFit Lynchburg

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