Warmup:

Bear crawl 30’ and back

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

10 Huggers

10 over and backs

Barbell w/u: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, Low hang (below knee) Power Snatch, Power Snatch from mid-shin

WOD:

For Time:

2 Rounds

50’ Bear Crawl

10 Power Snatch (75/55)

10 Pull-Ups

then…

2 Rounds

100’ Bear Crawl

8 Power Snatch (95/65)

8 Chest2Bar Pull-Ups

then…

2 Rounds

200’ Bear Crawl

6 Power Snatch (115/80)

6 Muscle Ups or Burpee to Chest2Bar Pull Ups

Video courtesy of CrossFit Reebok ONE.

We’ll keep out transition week going with a ascending distance/weight/skill ladder for bear crawls, power snatches, and pull up variations.  As the work increases, make sure your form stays dialed in to take on the next level!!

Scaling Options:

Bar weight -> as needed.  Would prefer three weight jumps through WOD, but if needed, stay same weight throughout (Elite – 95/65, 115/80, 135/95)

Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Child’s Pose – 2 min

Kneeling Lat Stretch – 1 min per side