CrossFit – Thu, Jun 26
2 Sets: For Quality
12-16 Plank Shoulder Taps
8/8 Single Arm Dumbbell Deadlift
10 Box Step-Ups + 5 Box Jumps
5 Snatch Grip RDLs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Low Hang Power Snatch
Then..
Add weight gradually to reach 75% for first working set
Box Jump Primer:
2 Low Box Jumps
3 High Box Jumps (focus on soft, powerful landings)
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%
Superset with 3 high box jumps after each set of snatches)
Level 1:
Hang Power Snatch
Every 2:00 x 7 Sets
3 Sets x 3 Reps @ Light
2 Sets x 3 Reps @ Moderate
2 Sets x 2 Reps @ Heavier
Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.
Stimulus: Power and Speed Strength
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
Level 2:
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg
Level 1:
14:00 AMRAP
3 Wall Walks to 30in target off wall
7 Box Step-Overs
14 Alternating Dumbbell Snatch
7 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg
Rx+:
14:00 AMRAP
3 Wall Walks
7 Box Jump Overs
14 Alternating Dumbbell Snatch
7 Box Jump Overs
Box Height: 30/24in
Dumbbell: 70/50lb, 32/22.5kg
Goal: ~7 Rounds
Stimulus: Muscular Stamina and Endurance
RPE: 8/10
Primary Objective: Maintain unbroken movement across dumbbell and wall walks
Secondary Objective: Keep box jump overs fast but controlled to manage heart rate
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
3-4 Sets: For Quality
:30 Wall Facing Handstand Hold
15/15 Terminal Banded Knee Extensions
100ft (30m) Sandbag Bear Hug Carry, For Load
