Thursday 180104

I. General Warm-Up

Shoulder Joint Prep:

10 Forward/Backward Rolls each

10 Forward/Backward Circles each

10 Alternating High 5’s

10 Alternating Body Crosses

10 Alternating Nerve Floss

 

Snatch warm-up:

3 Snatch grip RDL

3 Hang Snatch High Pull

3 Muscle snatch

3 OHS

3 Power Snatch

3 Squat snatch

3 OHS

*if needed, use a PVC pipe on warm-up

*this warm-up does not have to be done unbroken

 

3-5 Practice sets of Hang Clean and Jerk ** use this time to discuss a couple of performance cues (patience in the pull, quick/explosive hips, dynamic elbows, hips sit back and down to receive, strong rack positions for dip-drive, etc.)

 

II. Skill Work

10 Minute EMOM

1 Squat Snatch + 1 OHS

*start at moderate weight and gradually build each round. If you know your snatch max, use 60% to start and don’t exceed 90%.

 

III. Transition and Build Up

Set-up stations, take any warm-up reps necessary.

 

IV. Workout Of The Day

Rx

AMRAP 8:

8 OHS @115/75

32 Double-Unders

 

Scale 1

AMRAP 8:

8 OHS @95/65

32 Double-Unders or 64 Single-Unders

 

Scale 2

AMRAP 8:

8 OHS @75/45 or less

64 Single-Unders

 

PERCEIVED INTENSITY - 8.5/10

 

INTENDED STIMULUS

Snatch skill work, followed by a fast AMRAP couplet of OHS and burpees. Goal should be unbroken OHS every round, so scale weight accordingly and be conservative on burpees. Focus on solid OHS positions! Sometimes fast isn’t always most efficient.

 

V. Accessory, Recovery, Community

1) 3x :20-:30s Pillar stretch on rack/side -- rotate and find spots that feel tight

2) Wall v-sit 2:00-3:00

 

 

VI. Supplemental work

Thursday: Skill and Endurance

A.             Box Pistol Negatives- 6x 4-5 per leg

B.             20 Prone PVC Pipe Dislocates (face down on ground of bench, PVC Pipe OH, lift up and hold :02-:03s)

C.             EMOM 10- :30s Bike @80%+/:30s rest

Crossfit Enhance