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Warmup:

50 Single Unders

8 Bx step ups

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Squat2Stands

10 Thoracic High Fives

On rig: Perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups

Burgener Warmup- See videos below, courtesy of The CrossFit Weightlifting Seminar Staff.

S/S/S:

Hang Squat Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

%s based off 16-Dec 1RM

Video and description courtesy of Catalyst Athletics. Our Snatch variation this cycle will be the Hang Squat Snatch.  Our purpose of focusing on Hang Snatches this cycle is to develop better force production in the triple extension and to be more aggressive in pulling ourselves under the bar.

Execution: With a snatch grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the snatch by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a squat under the bar while keeping the bar and your body as close to each other as possible. Punch straight up against the bar overhead as you sit into the squat, stabilize, and recover to a standing position with the bar overhead.

WOD:

12 Min AMRAP:

16 Dual DB Weighted Step Ups (35/25) (20” box)

12 Pull Ups

80 Double Unders

Video courtesy of Rising Tide Strength and Conditioning. As we get closer to the CF Open, I want to start putting in movements we have seen in previous years that have a good chance of popping up again.  Today, the movement to focus on is the DB step ups. Big thing to avoid: leaning forward.  Keep the torso as upright as possible.  Also, try to avoid slamming the foot down when you come off the box.

Scaling Options:

DB weight -> 25/15 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Pigeon pose on box – 1 Min per side

 

Calf stretch – 1 Min per side

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