Wednesday, May 23, 2012


Coach B teaches the snatch
Aggression!  Junk yard dog attitude!

2012 CrossFit Games Regional: Individual Event 4,
This should be scaled heavily or done as a team of two.  Watch the elites do it below.

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

or Trainers' choice

"For squatting, I hate the Zercher squat. Hate it. It kills me, but I've always noticed that my human inner tube seems much powerful after doing these squats. This is that odd internal pressure – talk to a martial arts person for more details.
Also, holding the bar in the crook of the elbow is callusing for the ages. I've also experienced, as many other brighter people than me have, like Pavel, that the Zercher squat demands a kind of moving mobility that has to be experienced to understand. If you hate Zerchers, you're probably doing them right."
Dan John at T-Nation

I assure you I am not screwing off at work reading T-Nation - James

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