Warmup:

10 Kickers per leg

10 Side Lunge

30’ Duck Walk

30’ Crab Walk

10 Twisting Push Ups

5 Cobra to Hip Snap* (first video courtesy of Invictus Fitness)

10 Huggers

10 Over & Backs

Burgener Warmup** (last two videos courtesy of CrossFit Weightlifting Seminar Staff) – Perform three reps of each movement

For the Cobra to Hip Snap, watch this video.  Why is this so important?  The more efficiently we use our hips to generate the force to come off the ground, the less stress on our arms, chest, and shoulders.  Plus, the more efficient our landing position, the quicker we can jump at the end of the burpee, allowing us to cycle the burpees even faster

 

 

S/S/S:

3-Postion Snatch (Floor, Below the Knee, above the knee)

4@65%

4@70%

3@75%

Sets start every 4 min

%s Based off 11Mar2020 1RM

Video courtesy of Catalyst Athletics.  Our third time hitting out Snatch complex for this cycle.  Again, we’ll be taking off from the floor, below the knee, and above the knee.  The goal is to hold onto the bar through the entire complex before letting go.  USE the hook grip!  With the %s stay the same as last time, but reps go up, so the time per round is up to 4 Min..  I would prefer to see Squat Snatches in all these, but if dropping into a squat snatch is still a work in progress, hit each as a Power Snatch, and then do an OHS.

WOD:

12 Min AMRAP:

3 Hang Power Snatch (95/65)

3 Lateral Barbell Burpees

6 Hang Power Snatch (95/65)

6 Lateral Barbell Burpees

 

etc….Add 3 reps every round to both movements

Video courtesy of The Active Life.  Demo on the Lateral Barbell Burpee. A nice ascending ladder with Hang Power Snatch and Lateral Barbell Burpees.  Focus on using the hips in both movements to keep your extremities (arms and legs) from getting too taxed.  On the snatch, get a good, violent hip extension to move the barbell instead of muscling it with your arms.  On the burpee, use the hip snap we did in the warmup to allow you to land in a better jump position.  Also, you do NOT have to stand up all the way in the Lateral Barbell Burpees.

 

Scaling Options:

Bar weight -> 75/55 -> as needed

 

Cool Down:

Banded OH stretch – 1 Min per side

 

Downward Dog hold – 2X 1 Min (take 20 sec break between minutes)