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
Joint Strike CrossFit 