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Carpal Tunnel

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07/06/2022

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach our goals, we need to hard-wire ourselves 24/7 with thoughts of how to improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves. When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment. On the other hand, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is the definition of burnout. Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Power Snatch

Power Snatch

With a 10 Minute Running Clock...
Build to Heavy Single For The Day

- If you miss a lift 3 times, stop there.

- Score: Heaviest snatch

Prep
Barbell Warmup:
https://ctstorageprod.blob.core.windows.net/videos-movements/snatch-warmup.mp4

With An Empty Bar:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

Carpal Tunnel (AMRAP - Rounds and Reps)

"Carpal Tunnel"

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches
MRx 30/20, Rx 40/25, Rx+ 50/35

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND.

- Conditioning Category: High Threshold

- Double Unders: Reps should be completed in less than 2:00. If you cannot complete 30+ reps unbroken when fresh, reduce the reps.

- Pull-ups: Reps should be completed in less than 2:00. If you cannot complete 10+ reps unbroken when fresh, reduce the reps.

- Dumbbell Snatches: Reps should be completed in less than 2:00. If you cannot switch hands on the way down each rep, reduce the loading. This is 50 reps total (not each arm).

- Score: Total rounds + reps.

- The pull-ups are likely the place athletes will slow down the most. Let's plan our strategy around what will help you maximize your pull-up sets.

- If you know the pull-ups are going to be challenging, let's break the double unders into 2-4 sets intentionally to shake out the arms.

- The dumbbell snatches are going to be a grind. We can think of the snatches as 5 sets of 10. The first 10 snatches could be slower and more methodical reps. The second set of 10 snatches could be faster reps. You could alternate between these 2 speeds until the reps are complete. This will all depend on how much time you have on these but having different speeds can help mentally.

- The pull-ups will all depend on your capacity. The best break up strategy though is the one that will cause you to rest the least.

Prep
10 Double Unders
5 Pull-Ups
10 Dumbbell Snatches

Mods
100 DOUBLE UNDERS
- Reduce Reps To 75, 60, or 50
- 150 Single Unders
- 1:30 On Any Machine

PULL-UPS
- Reduce Reps
- 20 Strict
- Banded
- Ring Rows
- Alternating Dumbbell Plank Rows

DUMBBELL SNATCHES
- Reduce Loading/Reps
- 30 Light Barbell Snatches

Whiteboard:

Wednesday, July 06, 2022

Male Clients