CrossFit – Thu, Oct 2
Mobility Prep and Activation
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:30 Alternating Scorpions
:20 Wrist Circles (each direction)
General Movement Prep
2 Sets: For Quality
:30 Jump Rope
6/6 Dumbbell Hang Snatch
3 Hang Muscle Snatch
3 Overhead Squats w/1-2 sec Pause in the Hold
Snatch Primer
3 Position Power Snatch
3 Overhead Squats
3 Snatch Balance
–
2 Low Hang Power Snatch
2 Hang Squat Snatch
2 Overhead Squat
–
Add Loads:
2-3 Sets: Building
Power Snatch
Hang Squat Snatch
Overhead Squat
Every 90 seconds x 8 Sets
Power Snatch + Hang Squat Snatch + Overhead Squat
Start @ 60% of 1RM Snatch and increase loads to heavy for the day
Movement Adjustments (If Needed)
– Power Snatch + Overhead Lunge for those working on mobility
– Mobility Concerns: Power Clean + Hang Clean + Front Squat
Level 1: 3 Hang Power + 1 Overhead Squat @ light loads
For Reps
5 Sets:
2:00 AMRAP
50 Double Unders
10 Hang Squat Snatch @95/65#
– Max Devil’s Press @2×50/35#
Rest 1:00 b/t sets
Level 2:
For Reps
5 Sets:
2:00 AMRAP
35 Double Unders
8 Hang Power Snatch @75/55#
8 Overhead Squats
– Max Devil’s Press @2×35/25#
Rest 1:00 b/t sets
–
Level 1:
For Reps
5 Sets:
2:00 AMRAP
70 Single Unders
12 Hang Power Snatch @45/35#
– Max Single Arm Devil’s Press @2×25/15#
Rest 1:00 b/t sets
–
Rx+:
For Reps
5 Sets:
2:00 AMRAP
50 Unbroken Double Unders
10 Hang Squat Snatch @115/75#
– Max Devil’s Press @2×50/35#
Rest 1:00 b/t sets
Score: Total Devil’s Press Reps Across All 5 Sets
Goal: 25+ Reps (5+/set)
Stimulus: Posterior Chain / Barbell Cycling and Overhead Mobility / Stability
RPE: 8–9/10
Primary Objective: Unbroken Double Unders + Hang Squat Snatch
Secondary Objective: Consistent sets and reps on the Devils Press to finish off each set
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
