Warmup:
200M jog
5 push-ups on top of DBs
10 Kneeling Lat stretches
10 Squat2Stands
10 Thoracic High Fives
10 Huggers
2 Wall Walks
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell W/U: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin
S/S/S:
EMOM 12:
Min 1 – 10 Push Up w/Renegade Row
Min 2 – :30 Handstand Hold
DB weight – athlete chooses load
Video courtesy of WOD Star. This shows the order for the Push Up w/Renegade Row. One rep = 1 Push Up, row one arm, row the other arm.
Our strength/skill piece will prime up the shoulders and back for what is coming in our WOD today. In both movements, core engagement is needed to keep your body in the correct position. Don’t let it relax or you risk unneeded back and shoulder strain
WOD:
8 Rounds For Reps:
:20 Pull Ups
– Rest :10
:20 Power Snatch (115/80)
– Rest :10
Video courtesy of Train FTW. Key to a good score and walking out of today’s WOD without being in pain is fast, efficient reps. With only 20 seconds to work, we want to move quickly, but no get our bodies out of place. If you plan on cycling the snatch, as seen in this video, have the hips set low on the first rep, but a bit higher on the subsequent reps to help with speed. Now, with that said, I don’t want folks to have their butts high in the air and turn the first piece of each snatch into a stiff leg deadlift. Still bend the knees once the bar goes past your knees.
Scaling Options:
Renegade row push-ups -> push ups w/knees on ground
Handstand Hold -> Pike holds on box -> Hand Plank hold
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Bar weight -> 95/65 -> as needed
Joint Strike CrossFit 