CrossFit Republic – CrossFit
Why Joint Health?
Phat Muscle Project Premium Joint Health is a supplement designed to support joint and soft tissue health, making it beneficial for individuals engaged in regular physical activity or those seeking to maintain joint function as they age.
Key Ingredients and Their Benefits:
1. Glucosamine, Chondroitin, and MSM: These compounds are well-known for their roles in maintaining cartilage health and supporting joint function. Research suggests they can benefit cartilage health and mediate oxidative stress in joints.
2. Vitamin C and Manganese: These micronutrients are crucial for total joint and soft tissue health. Vitamin C supports collagen formation, while manganese plays a role in bone formation and connective tissue health.
Why Take It:
Regular use of Premium Joint Health can help:
Support joint and soft tissue (bone) health
Promote healthy synovial fluid
Support cartilage, tendons, and ligaments
Mediate oxidative stress
Provide highly bioavailable ingredients for efficient absorption
Oxidative Stress Explained
Oxidative stress refers to an imbalance between free radicals (unstable molecules) and antioxidants specifically within the tissues of the joints. This imbalance leads to damage of cells and tissues in the joint, contributing to inflammation, cartilage breakdown, and impaired joint function.
How Oxidative Stress Affects Joints
Cartilage Breakdown: Free radicals attack cartilage cells, reducing the production of collagen and proteoglycans—key components of healthy cartilage. This weakens the structure and cushioning of joints.
2. Inflammation: Oxidative stress triggers the release of pro-inflammatory molecules (like cytokines) in the joint. This worsens conditions like arthritis and leads to swelling, stiffness, and pain.
3. Synovial Fluid Degradation: Synovial fluid, which lubricates and nourishes the joint, can be damaged by oxidative stress. This results in reduced mobility and more friction within the joint.
4. Bone and Soft Tissue Damage: Oxidative stress can also affect surrounding bones, tendons, and ligaments, weakening the entire joint structure over time.
Daily Strength – 10 Minutes (10 Rounds for weight)
Every Minute on the Minute for 10 Minutes Complete…
3 Unbroken Power Snatches (Touch and Go)
Building in weight as you go.
Score all 10 sets.
Use this session to work on barbell cycling. Focus on moving quickly through your reps and completing the set of 3 in 10 seconds or less.
Only increase load if the repetitions sound and mechanics stay consistent.
Daily Conditioning W.O.D. – 15 Minutes (Time)
For time:
15-12-9-6-3
Lateral Bar Over Burpees
5-4-3-2-1
Power Snatches (185/125)
RX+: 205/145
Intermediate: 155/105
Scaled: 135/95
Beginner: 95/65
Goal Time: 5:00-10:00.
Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches.
Moderate-to-heavy snatches performed as singles.
Practice a higher-skill movement at a challenging load while working through moderate interference.
Manage your pace on the burpees so you can get right to the bar and begin your reps after each set.
Perform quick singles on the snatches with breaks under 15 seconds.
Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 25 Minutes of…
2 – 4 – 6 – 8 – 10 – 12 -14…and so on adding 2 reps every round of…
Lateral Bar Over Burpees
Power Snatches (75/55)
Calorie Bike (If all out of bikes, ski)
RX+: 95/65
Scaled: 45/35
Athletes, go easy on the 10s today given the prescribed weight for this workout. You’ll be inclined to try to hang onto the bar for bigger sets and may fatigue your grip and shoulders so it’s important to ride the bar to the ground once you meet your muscular endurance capacity.
With light weight snatches, it’s easy to cut a corner and not maintain a neutral spine while sinking your hips down deep enough in the start or simply muscle snatching each rep while not pulling your elbows high enough. These two things can make for a bad day on the back or shoulders so listen to your coaches when they cue you to drop your hips at the start of each rep or to pull the elbows high and outside.
Consider going to hang power snatches if you’re concerned about your back based on the guidance above or a dumbbell if you’re concerned about shoulders.
Extra Work (Checkmark)
3 sets:
30 Alternating Double Dumbbell Overhead Lunges (R/L=2)
Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.