Warmup:
8 Box step ups
5 tuck jumps
5 cobra2down dog
5 cobra to hip snap
10 alt V-Ups
5 Box jumps
On rig: Perform 5 reps of: Scap Pull ups, Kip swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows)
Barbell warmup: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power snatch, OHS, Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Hang Snatch + Snatch
4@70%
4@75%
3@80%
Sets start every 4 min
% Based off 3Nov1RM
Video courtesy of Train FTW.
Final time hitting our Snatch complex this cycle before we re-test our Olympic Lifting Total. %s go up, so keep a good grip on the bar. Just like last time, while you have the option to go touch and go when you bring the bar back to the ground for the Snatch in the complex, you can take a second on the ground to reset your hips to make sure you stay in the perfect position for the snatch
WOD:
5 Rounds:
5 Burpee to Kipping Pull Ups
10 Box Jumps (24″/20″)
20 Ab-Mat Sit Ups
15 Min time cap
Videos courtesy of OPEX Fitness. Quick demo of the Burpee to Kipping Pull Up.
Thought for today – “Smooth is Fast”. What I mean is, your goal should be moving smoothly through each movement rather than jerky-fast sprint-like movements. The smoother you go, the less energy you have to exert, allowing you to go longer with no break. Be smooth.
Scaling Options:
Burpee to Kipping Pull Up (Elite – Ring or Bar Muscle Ups) -> Burpee to Jumping Pull Up
Box height (Elite – 30/24) -> 20/16 -> as needed
Ab mat sit ups -> feet anchored
Cool Down:
Kneeling Shoulder Stretch on box – 2 Min
Video courtesy of Train FTW
Joint Strike CrossFit 