CrossFit – Fri, Aug 14
General Warm-Up
2:00 Cardio Choice
–
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
–
2-3 x With Light Loads
Snatch Lift Off
Pause Power Snatch (Knee)
Overhead Squat
Squat Snatch
–
Then build to 75% (Starting Loads)
3 Shuttle Runs
3 Power Snatch
3 Overhead Squats
3 Squat Snatch
–
3 Shuttle Runs
6 Toes to Bar or working modification
3 Power Snatch
3 Overhead Squats
3 Squat Snatch
Use this to confirm barbell load, toes to bar standard, and shuttle run spacing before “CrossFit Community Cup E3” begins.
For Max Reps
3 Sets
4:00 AMRAP / 2:00 Rest
10 Shuttle Runs (25ft/7.5m Down and Back = 1)
21 Toes to Bar
In the time remaining…
Round 1: Max Power Snatches
Round 2: Max Overhead Squats
Round 3: Max Squat Snatches
Barbell: 135/95lb (61/43kg)
Score = Total Reps (barbell only)
Goals: 60+ Total Barbell Reps
Stimulus: Barbell Conditioning / Grip and Quad Stamina
RPE: 9/10
Primary Objective: Hit the shuttle runs and toes to bar efficiently each round, arriving at the barbell with enough left to accumulate meaningful max reps.
Secondary Objective: Manage grip across all three rounds so the quality of the squat snatch in round three is not just whatever is left after rounds one and two.
Level 2:
15 Toes to Bar
Barbell: 95/65lb, 43/30kg
Level 1:
7 Shuttle Runs
15 Kipping Knees to Chest
Barbell: 45/35lb, 20/15kg
Masters 55+:
10 Shuttle Runs
15 Toes to Bar
Barbell: 65/45lb, 30/20kg
Competitor:
As prescribed
Hotel Gym / Travel:
For Max Reps
3 Sets
4:00 AMRAP / 2:00 Rest
300m Run (Treadmill)
21 V-Ups
In the time remaining…
Round 1: Max Alternating Dumbbell Snatch
Round 2: Max Single Arm Overhead Squats
Round 3: Max Alternating Dumbbell Squat Snatch
Dumbbell: Choice on Loads
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
