CrossFit – Mon, Mar 16
General Prep
1:30 Cardio Choice
–
10 PVC Pipe Passthroughs
8/8 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
5/5 World’s Greatest Stretch
:15 Extended Plank Reverse Bridge
:15 Hollow Hold
Specific Prep
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
–
Add Loads
Hang Snatch
3 Sets x 3 Reps, Building to Starting Weights
Warm-Up and Primer for Metcon
@ Warm-Up Loads
3 Dumbbell Burpees
3 Dual Dumbbell Hang Muscle Snatch
5 Dual Dumbbell Front Squats
7 Bar Kip Swings
5 Strict Knee Raises
–
@ Warm-Up Weights
2 Devils Press
4 Dual Dumbbell Front Squat
2-4 Kipping Knees to Chest
2-4 Kipping Toes to Target or Alt Toes to Target
2-4 Reps @ Toes to Bar or Modification for the Day
–
@ Working Weights
2 Devils Press
4 Dual Dumbbell Front Squat
2-4 Reps @ Toes to Bar or Modification for the Day
Set 1: 4 Hang Snatch
Set 2: 4 Hang Snatch
Set 3: 3 Hang Snatch
Set 4: 3 Hang Snatch
Set 5: 2 Hang Snatch)
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.
The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set
Modifications:
Level 1: 5 Hang Power Snatch @ light to moderate loads (each set across)
Movement Limitations: Adjust to Hang Cleans or Dumbbell Snatch
For Time
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
10 Toes to Bar
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Slowest Time / Set
Goal: Complete all 5 sets in 1:45-2:15 each. Athletes should have :15-45 seconds of rest every interval.
RPE: 8/10
Stimulus: Dumbbell Conditioning / Interval Power Endurance
Primary Objective: Move efficiently through all three movements with clean efficiency (extra emphasis on the Devils Press here)
Secondary Objective: Keep all movements unbroken
Level 2
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
10 Toes to Bar
Dumbbells: 2 x 35/25lb, 16/12kg
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Level 1
Every 2:30 x 5 Sets
4 Dumbbell Deadlift + 4 Overhead Press
6 Dumbbell Front Squats
10 Hanging Knee Raises
Dumbbells: 2 x 25/15lb, 12/7kg
—
Masters 55+
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
8 Toes to Bar
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor
Every 2:30 x 5 Sets
6 Devils Press
8 Dumbbell Front Squats
12 Toes to Bar
Dumbbells: 2 x 50/35lb, 22.5/15kg
—
Travel/Hotel
Every 2:30 x 5 Sets
4 Devils Press
6 Dumbbell Front Squats
10 V-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
For Quality:
3 Sets
15/15 Banded Lateral Walk, Moderate Tension
:20 Spanish Squat Isometric, Bodyweight or Light
*Use heavy band tension OR ring straps for the spanish squat isometric hold
