CrossFit – Fri, Oct 24
General Prep and Mobility
2:00 Cardio Choice
–
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Tall Muscle Snatch
5 Overhead Squats
5 Snatch Lands to Power Position
Specific Movement
2 Sets
9/7 Calorie Echo Bike
10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)
15 Second Hollow Hold
Barbell Prep
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Position Hang Power Snatch (High Hang, Hang, Low Hang)
–
w/light loads and building towards 70%
3 Sets
3 Position Power Snatch
*Hang + Low Hang + Floor
—
Primer after Snatches
5 GHD Sit-Ups
8 Alternating Dumbbell Snatch
8/6 Calorie Echo Bike
Rest 2:00 b/t sets
Every 2:00 x 6 Sets
3 Position Power Snatch
1+1+1 @ 70% of 1RM
*Hang + Low Hang + Floor
% of Power Snatch
Modifications:
– We can adjust to cleans for athletes with shoulder limitations in the overhead position
– Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.
Level 1 / New Athletes:
Every 2:00 x 6 Sets
3-5 Hang Power Snatches @ 6-7 RPE
For Calories
4 Sets
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Snatch
– Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Score = Max Calories
Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.
Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.
RPE: 8.5–9/10
Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the Echo Bike.
Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.
Level 2:
For Calories
4 Sets
2:00 AMRAP
12 GHD Sit-Ups
20 Alternating Dumbbell Snatch
– Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbell: 35/25lb, 15/12kg
Score = Max Calories
–
Level 1:
For Calories
4 Sets
2:00 AMRAP
15 Abmat Sit-Ups
20 Alternating Dumbbell Hang Snatch
– Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg
Score = Max Calories
–
Masters 55+:
For Calories
4 Sets
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Hang Snatch
– Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg
GHD: Short Range of Motion
Score = Max Calories
–
Comp:
For Calories
4 Sets
2:00 AMRAP
20 GHD Sit-Ups
18 Alternating Dumbbell Snatch
– Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbell: 70/50lb, 32/15kg
Score = Max Calories
–
Travel / Hotel:
For Calories
4 Sets
2:00 AMRAP
20 V-Ups
20 Alternating Dumbbell Snatch
– Max Burpees
Rest 2:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Score = Max Calories
