Václav Mráz CrossFit - strenght training

Hi, in today's video we're going to look at strength training, where we have weightlifting involved. I don't like to train alone, so I invited David Hajek from České Budějovice to help me. David is a professional firefighter and so crossfit is an ideal sport for him as he needs to be as comprehensive as possible. He's only been doing it for half a year, so he has a decent record and I dare say he wouldn't be lost among the "elites", but you'll see for yourself.

Our training is divided into four parts. At the beginning of the training we focused on statch technique and sqaut snatch (market, squat), where we were looking for the maximum weight for one repetition or 1RM. Snatch is one of the hardest exercises, it is good to spend time on it during training and learn the correct technique. Next, we went complex p.clean-stoh-fs (repositioning, from shoulders overhead and front squat). Three reps for each exercise, 5 rounds total. I did it with 80kg, David is in a better strength position so he chose 90kg.

In the third phase we put the barbell away for a while, just the trapeze, box and jump rope were enough. On the trapeze we did a butterfly pull-up, which is a kipped pull-up where it is important to get your chin over the trapeze and extend your arms at the bottom. We combined this with box jumps. We finished the whole round with double jumps over the jump rope. The whole third part, we spiced up the 10kg way. At the end, I gave a 15min emom where we had 1.5min rounds. We combined deadlifts, strict HSPU and MU. Check out how we did.

STRENGHT TRAINING

1) 10-15min
snatch 1RM 80/105kg

2) 5 round 80/90kg
3x p. clean
3x stack
3x fs

3) 21-15-9 + 63-45-27 DU
pull-up /boxjump
+ 10kg vest

4) 15 min emom (1,5 min 10x)
6x deadlift 120kg
4x strict hspu
2x muscle-up