Jog 30’ and back x3
Side Lunge 30’ and back
Crab Walk 30’
Spider-man Lunge 30’
10 Alt Toe Touch
Barbell warmup: With an empty barbell and hands in Snatch grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/Hi Elbows, High Hang Muscle Snatch/BTN Push Jerk, High Hang Power Snatch, Power Snatch from mid-shin
12 Min working on technique. Build in weight if you can.
Videos courtesy of CrossFit HQ.
|Before getting to the WOD, we will spend 12 Min working on Turkish Get up technique. In this video, kettlebell guru Jeff Martone outlines the three steps of the movement.
First there’s sitting up, then the transition to the knee and, finally, standing up. While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up. “As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”
When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position
Power Snatch (95/65)
*After Every Round: 100M Farmer’s walk (50/35)
Can use DBs or KBs for Farmer Walk
For the Farmer walks, measure off a 50M mark. Farmer walk from one end to the other, turn around, and walk back. Throughout the walk, keep shoulders back, core tight and head straight.
Bar weight -> 75/55 -> As needed
DB or KB weight -> 35/25 -> As needed
Barbell forearm roll out* – 1 Min per side
Video courtesy of 3rd Element Fitness