CrossFit – Wed, Aug 19
General Warm-Up
2:00 Cardio Choice
–
PVC Pass-Throughs x 10
PVC Around the Worlds x 10
PVC Prayer Stretch :20
Alternating Iron Cross Stretch :20/:20
–
2 Sets:
5 Hang Muscle Snatch (PVC or Empty Barbell)
3 Snatch Balance (PVC or Empty Barbell)
5 Overhead Squats (PVC or Empty Barbell)
Extended Plank Reverse Bridge :20
Specific Snatch Prep
5 Empty Barbell Power Snatch (Focusing on Bar Path and Hip Contact)
3 Hang Power Snatch + 1 Hang Squat Snatch @ Light Load
3 Power Snatch + 2 Hang Squat Snatch @ Building Load
2 Sets: 1 Power Snatch + 2 Hang Squat Snatch @ 55-60% (Confirming Positions Before Complex Begins)
1 Power Snatch + 2 Hang Squat Snatch @ 60%+)
Loading Notes:
– Begin at 60% of the limiting movement and build across sets, with small, deliberate jumps of 5-10lb (2.5-5kg) per set based on feel and position quality.
– This complex is technical prep for “Karabel,” so arrive at the conditioning sharp, not fatigued.
2 Sets:
2 Power Snatch at working load (Focusing on Bar Path and Cycling Rhythm)
5 Wall Balls at working load
Use this to confirm barbell load, snatch cycling strategy, and wall ball mechanics before “Karabel” begins.
For Time
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 135/95lb (61/43kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Score = Time
Time Cap = 15:00
Goals: 11:00-15:00
Stimulus: Barbell Conditioning / Leg Stamina
RPE: 9/10
Primary Objective: Complete each round in under 90 seconds, consistent pacing from start to finish.
Secondary Objective: Unbroken wall balls every round.
Level 2:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 115/75lb (52/34kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Level 1:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 75/55lb (34/25kg)
Wall Ball: 14/10lb (6/4kg), 9ft target
Masters 55+:
10 Rounds
3 Power Snatch
12 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Competitor:
10 Rounds
3 Power Snatch
15 Wall Balls
Barbell: 155/105lb, (70/48kg)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Hotel Gym / Travel:
10 Rounds
4 Dual Dumbbell Power Snatch
15 Wall Balls or 20 Air Squats
Dumbbells: 50/35lb (22.5/15kg)
Wall Ball: 20/14lb (9/6kg) if available
For Completion:
12:00 EMOM
Minute 1 – 8/8 Banded Internal Rotations
Minute 2 – :30 Puppy dog Pose
Minute 3 – 8/8 Banded External Rotations
Minute 4 – :30/:30 Foam Roll Lats / Posterior Delt
