We Build Better Athletes | 619

CrossFit 619 in San Diego 23-28 July 2012

“The Program at 619” challenges us with large quantities of pull ups, rope climbing, sumo deadlift high pulls and a lot of knees to elbows/toes –to-bars. These functional movements can sometimes leave our hands battered and bruised with the occasional blister. There are a lot of ways to prevent hand injuries from occurring and also ways to take care of injuries that couldn’t be avoided.

“I want to build calluses because it will toughen my hands”

The build up of calluses is usually the culprit of superficial hand injuries. Ideally, we’d like to have nice smooth hands with an even surface throughout. You can purchase callus shavers or pumice stones online, or at your local pharmacy to shave down any excess skin. Soaking your hands or showering before shaving will work best.

Athletic tape and chalk also work to improve our grip and prevent and protect any cuts on the palm. We highly recommend purchasing gymnastic grips without the dowel from www.againfaster.com . If you know a lot of pull ups are on the workout don’t be afraid to place a few strips of athletic tape or chalk in your trouble areas to help prevent ripping. Don’t become overly reliant on tape and chalk, use it only as a precaution!

Sometimes we push ourselves so hard that hand injuries occur even after careful maintenance of our precious hands (a small price to pay for the great things we are doing for the inside of our bodies). If a hand cut does occur, use warm soap and water to clean the area, apply antibacterial ointment, and cover for the first few hours. After that, remove the dressing and let nature heal the rest. Also, don’t forget to wipe down your pull up bar or barbell after the WOD if you did encounter a mid workout hand injury and kept going, what a beast!

Just like everything we do here at CrossFit 619, preparation is key. Don’t stop pulling!!

Monday at 619

3 Position Snatch (High Hang, Mid Hang, Ground)

7 x 1(3)

ELITE ATHLETES ADD:

FRONT SQUAT 6 X 1 @ 80% OF 1 REP MAX REST 2 Minutes
CROSSFIT WOD “ISABEL” 30 POWER SNATCHES 135/95#

CROSSFIT WOD

40 Pull Ups
20 Handstand Push Ups
400 Meter Run
30 Pull Ups
15 Handstand Push Ups
400 Meter Run
20 Pull Ups
10 Handstand Push Ups
400 Meter Run

ELITE ATHLETES ADD 10 ROPE ASCENTS

Tuesday at 619

Back Squat

7 x 3 Reps @ 80 to 90% of 1 REP MAX

ELITE ATHLETES ADD Snatch Deadlift 6 X 1 @ 80% OF 1 REP MAX

CROSSFIT WOD

4 Rounds for Time

5 Ring Muscle Ups
10 Front Squats
30 Double Unders

BEGINNER ATHLETES ADD 2000 METER ROW

Wednesday at 619

7 X 1 Snatch Pull + 1 Hang Power Snatch

ELITE ATHLETES ADD 4 ROUNDS 25 GHD SIT UPS + 10 ALTERNATING DUMBELL SNATCHES 100/70#

BEGINNER TO INTERMEDIATE ATHLETES ADD 4 X 35 AB MAT SIT UPS AND FIND YOUR 4 REP MAX ALTERNATING DUMBELL SNATCHES

CROSSFIT WOD

2 Minute AMRAP American Kettlebell Swings 1.5/1.0
Rest 1 Minute
3 Minute AMRAP Toes 2 Bar
Rest 1 Minute
4 Minute AMRAP Burpees
Rest 1 Minute
5 Minute AMRAP Wall Balls

BEGINNER ATHLETES ADD 1 MILE RUN

Thursday is a De-Load Day for Both Beginner and Elite Athletes at 619 this week

STRENGTH 5 X 10 Reps @70% of Behind the Neck Press 1 Minute Rest Intervals

“Cindy”

20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 Minutes of Mobility on the Foam Roller

2 X 500 Meter Row with 2 Minute Rest Interval in Between
then 1.7 Mile Run (USD LOOP)

Friday at 619

Find your 1 REP MAX for the

CLEAN AND JERK

ELITE ATHLETES ADD FLAT BENCH PRESS

1 X 8 @ 75% of 1RM, 1 X 5 @80%, 1 X 3 @90%, 1 X 2 @95%, 1 X 2 @100%

BEGINNERS ADD:

1 x 500 Meter Row
3 X 400 Meter Run with 2 Minute Rest Intervals
1 x 15 Minute Stairmaster Session at Level 7

Saturday at 619

5 X 5O Yard Prowler Push + 200 Meter Sprint

“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
30 T2B
20 Alternating Dumbell Snatches 80/50#
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#

For time.

Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

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