1. March madness is here and once again Tom Mita has done the duties of setting up the CrossFit Portsmouth bracket challenge. If you’d like to take part, simply follow the link provided and join before the tournament starts
$5 buy in. Winner take all. There’s an envelope on Sophie’s desk for the buy in $. Please write your name on the envelope so we know that you’ve paid.
Password: spartan.
http://crossfitportsmouth.mayhem.cbssports.com/brackets
2. PortFit’s next session of specialty courses starts this week with my version of circuit training. PortX still has a few am spots available if you’re interested. We are going to have a blast and hopefully learn a little about pacing while we build our aerobic engines. Hope to see you there.
3. I am going to post a very specific, detailed accessory work session on Mondays/Wednesdays and Fridays or Saturdays for those of you who want a little more post class. We will be freeing up a little time in class to allow for everything to get it’s deserved time. Which means much less A1/A2 strengths, with more fun stuff to partake in after everything is said and done.
Warm-up
Spend 2 minutes in Z1
Then, PVC mobility as a class
CFP snatch warm-up with an emphasis on all 3 positions
Strength
3 position snatch – work up to a challenging weight, rest :90 between attempts.
*high hang, hang, full
Not as an EMOM, but should be treated as an E:90. Make sure you start at the high hang and please try to understand that each position builds on the last. The 3 position snatch helps really emphasize the priority at each step. Take what the coach introduces in the warm-up and apply it to your strength session. Remember, poor set-up in the first position will only snowball throughout the complex.
WOD
“A snowstorm in March”
15 min AMRAP
10 HSPU’s
200m row
30 pistols
Scaling in this one couldn’t be more important. Handstand push-ups are among the most difficult movements we do at in our programming so make sure you follow the progression tree to pick a scaling option that works for you. Slightly behind the HSPU in difficulty is the pistol, so again watch the coaches demo’s on scaling options and choose something that will provide to be challenging but sustainable.
Cool Down
Shoulder recovery for 3 minutes
Foam roller for 2 minutes
