Warmup:

200M run w/med ball

10 Squat2Stands

10 Alt Toe Touch

10 Kickers per leg

10 Kneeling thoracic rotation

10 Huggers

Barbell w/u: With an empty bar and in Snatch grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High elbows, High hang muscle snatch, Behind The Neck Push Jerk, Hang Power Snatch, Power Snatch

S/S/S:

Every Minute On the Minute for 10 Min:

Odd: 2 Snatch grip deadlifts, 2 Hang Power Snatch (climb in weight)

Even: 5 Med ball squats, 4 Med Ball Push Press, 3 Wall Ball Shots

The skill piece today is meant as a movement primer for the upcoming WOD.  On the odd minutes, focus on keeping a flat back in the snatch deadlifts, and then good hip extension in the hang power snatch. Start relatively light, and then finish a little lower than the weight you’ll use in the WOD.  On the even minutes, focus on keeping the torso upright in all movements

WOD:

“KARABEL”

10 Rounds For Time:

3 Power Snatch (135/95)

15 Wall Balls (20/14)

Videos courtesy of Rogue Fitness and CrossFit HQ, respectively.  Quick demos on Power Snatch and Wall Balls.

What’s more fun than two benchmark WODs? Combining them into one WOD!!!  So, today we’ll take “Isabel” (30 Power Snatches) and “Karen“ (150 Wall balls) and break them into 10 rounds.  The goal should be either fast single on the Power Snatches or string them as touch-and-go reps, and go unbroken on the wall balls or try only one break per round of wall balls.  Best to limit the rest only to transitioning from one movement to the next.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Med ball weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Foam roll thoracic extension – 20 passes (slow)

Video courtesy of The Barbell Physio