Warmup:
25 Cal Row or 400M jog
Spider-Man Lunge w/twist
10 Box Step Ups
10 Kickers per leg
10 Squat2Stands
5 Box Jumps
10 Thoracic High Fives
10 PVC Pass throughs
10 PVC OHS
10 PVC SOTS Press
3 Wall Walks
Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop).
S/S/S:
Power Snatch + OHS + Snatch Balance
4@65%
4@70%
3@75%
Sets start every 4 min
Video courtesy of CrossFit Trajectory. Our third run of our Snatch Complex this cycle. As mentioned last time, we are working on continued stability in the OH position through an OHS, but we include the Snatch Balance to this complex. The addition of the Snatch Balance will help us get more efficient at getting under the bar FAST and still maintaining good position and control. Why is this important? The better we get with this, the better our Squat Snatch will get. The path a bar has to travel in a Squat Snatch is much shorter than the path in a Power Snatch. The shorter path should allow for us to handle heavier loads in a Squat Snatch rather than a Power Snatch. %s stay the same as last time, but the reps go up. Therefore, the sets go to every 4 minutes.
WOD:
15 Min to Finish…
21 Double Unders
21 Box Jumps (24″/20″)
21 KB Sumo High Pull (53/35)
21 KB Goblet Squats (53/35)
21 HSPUs
21 KB Snatch, each arm (53/35)
21 Burpees
21 KB Swings (53/35)
21/15 Cal Row
A mini-chipper with a time cap! While 21 does not sound like a high number, you’ll have to keep a good pace to get under the time cap. Push yourself!!! |
Scaling Options:
DUs -> 60 SUs
Box height -> 20/16
KB weight -> 35/25
HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups
Cool Down:
Pigeon Pose on box – 1 Min per side
Kneeling OH stretch on box – 2 Min
Video courtesy of Training FTW