Monday 181105

I. General Warm-up

Power Snatch cycling technique work (with PVC)

-set-up

-bar stays tight

-pull through hip

-elbows high

-quick pull under (hips back and down, not leaning back and hips forward)

-punch the bar

-lower down to hip or through hip but keep the bar tight!

-push hips back and down

-chest up to drive in to next rep

 

10:00 continuous steady movement:

30 Single-Under/Double-Unders

10 Quadruped Hip Rotations (5/side)

10 Quadruped Shoulder Rotations (5/side)

5 Plank-to-Down Dog

5 Power Snatches (PVC>Empty>working weight)

 

II. Transition and Build Up

Finish setting up stations. Take any other warm-up reps needed.

 

III. Workout Of The Day

***Benchmark Series Workout-Compare to 180709***

Rx

Open 14.1

AMRAP 10:

30 Double-unders

15 Power Snatch @75/55

 

Scale 1

Open 14.1

AMRAP 10:

60 Single-unders

15 Power Snatch @55/35

 

Scale 2

Open 14.1

AMRAP 10:

60 Single-unders

15 Power Snatch @45/25

 

PERCEIVED INTENSITY – 8/10

 

INTENDED STIMULUS

Classic Open workout for this weeks Benchmark. This couplet of short sets of jump rope and light Snatches is renowned for being super tough. It will make 10:00 feel like a long time, so be smart with your approach. It is very doable for higher level athletes to stay unbroken, but don’t let yourself redline too early!

 

IV. Accessory, Recovery, Community

10 Alt. Perfect Stretch/side (take your time and work around in different positions)

Crossfit Enhance