Pic courtesy of CrossFit HQ. Congrats to Mat Fraser and Tia-Clair Toomey on once again winning the Reebok CrossFit Games!!!!
Warmup:
Grab light KB
15 Cal Row
10 KB Deadlifts
10 Russian Swings
5 Am KB Swings
10 Hollow Rocks
5 V-ups
5 Sit Ups
Barbell Warmup: With an empty barbell, and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk in Snatch Grip, Hang Power Snatch from above Knee, Hang Power Snatch from below the Knee, Power Snatch from mid shin
S/S/S:
3-Position Power Snatch Complex (Above the Knee, below the knee, ground)
4@65%
4@70%
3@75%
Sets start every 4 min
%s Based off 17Sep2020
Video courtesy of Lift Lab. Third time on our Snatch variation this cycle, with a Power Snatch complex. Our %s stay the same as last time, but reps go up. So, time for each set goes up. As we did last time, we’ll take off from the hang (above the knee), low hang (below the knee), and from the ground for one rep. With the Power Snatch, goal is to catch the weight with the legs bent no lower than above parallel. This will not only require explosive hip extension, but a POWERFUL, but super-FAST pull after the hip extension to get the bar high enough to catch in the Power Position. Still ensure your arms are locked out when you catch the weight.
WOD:
AMRAP 16
Max CAL Row or Assault Bike:
[At the 0:00]: 21 Am Kettlebell Swings 53/35
[At the 2:00]: 21 Ab Mat Sit-ups
[At the 4:00]: 21 Am Kettlebell Swings 53/35
[At the 6:00]: 21 Ab Mat Sit-ups
[At the 8:00]: 21 Am Kettlebell Swings 53/35
[At the 10:00]: 21 Ab Mat Sit-ups
[At the 12:00]: 21 Am Kettlebell Swings 53/35
[At the 14:00]: 21 Ab Mat Sit-ups
So, over 16 Minutes, your goal is to get as many calories on the rower as possible. Just every 2 minutes (to include the beginning of the workout) you have a quick set of either American KB Swings or Sit ups. So, every two minutes, you’ll stop rowing, do your reps and hop back on the rower. The goal is to be done with the set of KBS or sit ups before the rower shuts off. That way, you won’t have to do math to figure out your score at the end.
Scaling Options:
KB weight -> 35/25 -> as needed
Ab mat sit-ups -> feet anchored
Cool Down:
Overhead Wall Stretch – 3 Min
Video courtesy of SSPT
Joint Strike CrossFit 