Monday 180129

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

 

II. Skill Work/Strength

10 Minutes

1 Snatch every :60s (10 reps)

Attempt to build to a 1RM

 

III. Transition and Build Up

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

 

IV. Workout Of The Day

Rx

For Time:

24-20-16-12-8-4

Double-Unders

12-10-8-6-4-2

Power Snatch @75/55

12-10-8-6-4-2

C2B Pull-ups

 

Scale 1

For Time:

24-20-16-12-8-4 (48-40-32-24-16-8)

Double-Unders or 2x Single-Unders

12-10-8-6-4-2

Power Snatch @65/45

12-10-8-6-4-2

Pull-ups

 

Scale 2

For Time:

48-40-32-24-16-8

Single-Unders

12-10-8-6-4-2

Power Snatch @45/35

12-10-8-6-4-2

Banded Pull-ups or Rows

 

PERCEIVED INTENSITY - 9/10

 

INTENDED STIMULUS

On the Snatch work, try to build to a 1RM or a heavy single for the day. You may Squat Snatch or Power Snatch as desired. The conditioning should be a sprint effort. The descending reps scheme should allow for fast-paced transitions and near unbroken sets for higher level athletes. The barbell weight should be light to allow for this high intensity effort.

 

V. Accessory, Recovery, and Community

1) 3:00 Bike or row easy pace

2) Childs pose 2:00

3) Seated wide-split straddle 3:00

4) Couch stretch

 

VI. Supplemental Work

Monday: Strength and Skill

A.             Back Squat- warm-up then 4x5 @ 5-10lbs heavier than last week

B.             Single-leg Bulgarian KB Deadlift- 4x10/leg @ moderate load with a 3s lowering phase

HSPU Negatives- 6x :10s hold plus :05-:10s negative

Crossfit Enhance