Deep Comp- 2/24/17

Begin with the end in mind.  #makeyourmark

Begin with the end in mind.  #makeyourmark


I. Study  

A. Watch this in its entirety and familiarize with the movement standards and workout description. 

CrossFit Deep 17.1 Overview & Strategy


II. Goal Setting  

B. Crunch numbers, work backwards based on time, and set a total time (seconds per rep) goal based on your perceived ability. 


III. Warmup  

C. Mash the following muscle groups:

  1. QL, psoas, traps, hamstrings, glutes 

D. Activate the following movement patterns:

  1. External rotators of the shoulder
  2. Hip extensors (jumping and pulling)

E. Workout specific warm up (at or below goal pace): 

3 rounds:

8 DB Snatch 50/35

4 BBJO 24/20

rest :30s



*Record your time each set and make necessary adjustments

** The defining moment of this workout will begin at the set of 40 snatch.

***this workout will lend itself to the athletes with the shortest range of motion, as well as the most formidable mental athletes. There's nothing sexy about this, just work. 

Trust - Teamwork - Sacrifice - Discipline


Chip PhillipsComment