Warmup:
50 Single unders
25 L-Leg SUs
25 R-Leg SUs
25 Double Unders or 4 attempts
30’ Duck Walk
30’ Crab Walk
10 Huggers
10 Over & Backs
3 Wall Walks
Toe-2-bar w/u: If doing Toe2Bar, perform 5 reps of each movement on a pull up bar: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Strict Toe2Bar, Kipping Toe2Bar. If doing laying Toe2Bar or V-Ups, practice the move
Burgener Warmup: Videos courtesy of the CrossFit Weightlifting Seminar Staff. Two angles of Sage Mertz hitting the Burgener W/U. Perform 3 reps at each position
S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
3@75%
2@80%
2@85%
Sets start every 4 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Our fourth 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! The %s go up from last time, but reps go down, so the time per round stays at 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:
AMRAP 15:
30 Double Unders
15 Handstand Push Ups
30 Double Unders
15 Toes to Bar
| In this WOD, the DUs should be as close to unbroken as possible, and should feel more like a recovery piece. Attach the T2B and HSPU parts, but try not to hit failure on either. If you feel fatigue, drop off the wall or bar, shake out the arms and get back at it! |
Scaling Options:
DUs -> 30 Penguin Hops -> 75 Single Unders -> 75 Bunny Hops
HSPUs -> Pike Push Ups off box -> Pike Push Ups off Floor -> Hand Rel Push-ups
T2B -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups
