CrossFit – Wed, Apr 22
General Warm-Up
400m Run or 2:00 Cardio Choice
10 PVC Passthroughs
8/8 PVC Around the Worlds
:15/:15 PVC Prayer Stretch
:15 Extended Plank Reverse Bridge
:15 Hollow Hold
Specific Barbell Prep
3 Snatch Grip Deadlifts @ empty bar
3 Low Hang Muscle Snatches @ empty bar
3 Sets: Adding loads
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest :10 between reps
Building to opening complex weight
Specific Primer / After Weightlifting
2 Sets at working pace:
3 Power Snatches @ workout weight
3 Bar Facing Burpees
Rest :45 between sets
Use this to confirm snatch load, bar path, and burpee cadence before the clock starts on “Ingrid”.
Every 2:00 x 5 Sets:
2 x (Snatch Grip Deadlift + Low Hang Power Snatch)
Rest 10 sec b/t reps
Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day
The goal here is to hit each rep with a clean fast turnover into the catch and receive with confidence. No pressing out reps.
Modifications
– Move to 2-4 Hang Power Snatches at moderate loads working on turnover and technique
– Can sub Power Cleans for Snatches today for those limited in the overhead position.
3 Snatches (135/95 lb)
3 Burpees Over the Bar
https://www.crossfit.com/210103
Score = Time
Goal Time Domain: 5:00- 7:00 | Time Cap: 10:00
Stimulus: Barbell Cycling / Aerobic Power
RPE: 9/10 — Benchmark Barbell Conditioning
Primary Objective: Consistent barbell cycling rate across all 10 rounds. The load is intended to be moderate, but cycling quick. Touch-and-go or quick singles, never standing over the bar.
Secondary Objective: Consistent burpee cadence round to round. Rhythmic and deliberate, not a sprint in the early rounds that falls apart by round 6.
Level 2
Barbell: 95/65lb, 43/30kg
—
Level 1
10 Rounds
3 Hang Power Snatches
3 Lateral Burpees Over Bar
Barbell: 65/45lb, 30/20kg
—
Masters 55+
Barbell: 95/65lb, 43/30kg
Competitor
Barbell: 155/105lb, 70/48kg
—
Travel / Hotel
10 Rounds
3 Alternating Dumbbell Snatches
3 Lateral Burpees Over Dumbbell
Dumbbell: 50/35lb, 22.5/15kg
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Hip Internal Rotation Stretch / side
: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.
Notes:
Nordic – Tall posture, ribs stacked / Light glute engagement / Use hands to assist if needed
Internal Rotation – Sit tall, don’t collapse / Actively pull into range / Breathe into back of hip
Deep Squat – Use rig/post for upright torso / Sink hips, chest tall / Slow breaths at depth
Scorpion – Rotate through mid-back / Smooth, controlled reps / No forcing end range
For Quality:
3 Sets
8/8 Split Stance Dumbbell CrossBody RDL, Moderate
10 Weighted GHD Hip Extensions, Moderate
