20211123

Warmup:

200M jog

10 Squat2Stands

5 Inchworm to hollow hold 10 Spider-Man Lunge w/twist

10 lateral hops over line

10 ankle rotations per leg

10 PVC pass Thrus

10 PVC around-the-worlds

10 PVC OHS

Burgener warm up – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff.

S/S/S:

2-Second Paused Snatch (at knee)

4@65%

4@70%

3@75%

Sets start every 4 min

Video courtesy of Catalyst Athletics. Third run at our Snatch variation for this cycle.  As a reminder, for each rep, pull up to the middle of your knee, and pause there for 2 seconds before finishing the Snatch.  Keep tension while in the pause.  Focus on not re-bending between the end of the pause & the finish of your pull into the snatch. %s stay the same, but reps jump up, so time per round goes up to 4 Min.

WOD:

For Time:

100m Run

100 Lateral Hops Over Barbell

100m Run

30 Hang Power Cleans (135/95#)

100m Run

3:00 Plank Hold

100m Run

30 Front Rack Lunges (135/95#)

100m Run

100m KB Farmer Carry (70/53#)

100m Run

Video courtesy of CrossFit Inguz.  Some good strategies on the box jump overs. Lots of short-distance runs in this one, but don’t go all-out sprint on them.  Just maintain a quicker-than-normal pace. Make sure wherever you do your plank, you can see the timer or have one on your phone running so you get 3 full minutes in the plank.  Stop your count anytime you drop out of the plank and start back up when you go back into the plank.

Scaling Options:

Run -> 125M row

Lateral hops -> bar-facing hops -> empty bar hop overs-> step overs

Bar weight -> 118/80 -> 95/65 -> as needed

KB weight -> 53/35 -> as needed

Cool Down:

Heel cord mash on barbell – 1 Min per side

Video courtesy of the WODdoc

 

Saddle Stretch – 2 Min