Intermediate/Advanced Workout : Elephants

Monday's are for the Intermediate/Advanced group. If you've just started with PATHFINDER but have a solid fitness base, feel free to go for it though.

I'm going to talk about the Elephant first. The run. "WTF AMY? I JOINED PF TO NOT RUN." If you have legitimate running issues - bad knees, hips or lower backs, screws in your feet - whatever - ruck the distance instead. If you ruck, speed is important. Your heart rate needs to be up as though you were running. Build +/or keep your cardio endurance.

For you BA's who want to run with your ruck because you saw it on the CrossFit games that one time...no. Just no. Our knees, hips and joints need to last us into old age, and running under heavy rucks over time is a sure-fire way to destroy your joints and bring about injuries. Be smart. Shuffling with a ruck is FINE. Running with a ruck is DUMB. Run slick, or ruck heavy. 

What exercises do I need to know?

Ruck Snatches Everything should be familiar except maybe those ruck snatches. Now, you might think you're familiar with what a ruck snatch is... but let's talk about what a ruck snatch ISN'T first. It isn't a limp armed movement with barely a hint of elbow bend. It also isn't a stiff, neck poppin' muscled movement. Limp arms + nary an elbow bend = your ruck is too light (and you likely lack enthusiam). Stuff + neck poppin = who are you trying to impress here? Neither will get you strong, and may even get you injured. I might have a "thing" about crappy snatches.

We are looking for a fluid movement that begins with a slight squat as you lift the ruck up off the ground, and into a fluid clean. From that clean, with a good bent elbow, you transfer into a punch up. Snatches are tough movements and are often done incorrectly. Do yourself a favor and watch Julie Foucher of CrossFit show how they're done right (with a dumbell) here: https://youtu.be/9520DJiFmvE. I almost teared up, they're so beautiful.

THE WARM UP

Do a 3-5 minute series of: jogs, high knees, butt kicks, hip openers like opening and closed gate swings, frog jumps or mountain climbers. Just get your body warm for injury prevention.

THE WORK

  • 400M run (slick, or fast ruck if knees preclude a run)
  • 3-5 x Rounds
  • 15 x Hand-Release Push-Ups
  • 15 x Ruck Swings
  • 15 x Ruck Sumo Squats
  • 400M run
  • 3-5 x Rounds
  • 15 x Ruck Snatches
  • 15 x Ruck Overhead Squats
  • 15 x Burpees w Ruck Jump
  • 400M run

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