Warmup:
30 jumping jacks
5 tuck jumps
30’ bear crawl
30’ broad jumps
10 Cobra2Downward Dog
10 Huggers
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warmup: With an empty bar and in Snatch Grip perform 5 reps of: RDLs, dip/shrug, dip/shrug/high elbows, hang power snatch, power snatch from mid-shin
S/S/S:
Every Minute on the Minute for 10 Min:
3 Burpee High Jumps
9 Hollow Rocks
Video courtesy of Functional Bodybuilding. Demo of the Burpee High Jump. The goal of our skill work today is to get our hips primed for explosive movement in out Power Snatch later, and to get our core prepped for the Toe2Bar piece as well. For Burpee High Jump.
WOD:
For Time:
100 Power Snatch (95/65)
On the Minute – 5 Toes to Bar
(WOD starts w/5 Toes2Bar)
Time Cap – 20 Min
Video courtesy of CrossFit Affiliate Programming. Some tips on cycling the Power Snatch. You can approach this WOD one of two ways. You can either try to come out like a house on fire and go super quick on the reps, or have a set number of reps you want to hit every minute, once you hit that number, rest the remaining minute. The first strategy may get you through the WOD quicker, but it also may make you gas out early, and make the WOD drag on longer. The second strategy might take longer, but will hopefully allow enough recovery time per minute to not deviate too far from the planned rep scheme. You choice!
Scaling Options:
Bar weight -> 75/55 -> as needed
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying t2B -> V-Ups
Joint Strike CrossFit 