Warmup:

2 rounds:

250M row

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

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 bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + Overhead Squat

3@60%

3@65%

2@70%

Sets start every 3 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Welcome to our new strength cycle!  We kick it off with our Snatch complex for this cycle.  This cycle, one rep of the complex will consist of a snatch (preferably a squat snatch), hold onto the bar as you bring it to the hang, then perform one hang snatch (preferably a squat snatch), once you stand all the way up, perform one more overhead squat.  We’re looking for good overhead stability in the bottom of these squats and very fast landing in the snatches.

WOD:

27-21-15-9:

Chest-to-Bar Pull-ups

– Complete 8 Wall Walks after each set of pull-ups

Videos courtesy of Train FTW and CrossFit HQ, respectively.  Quick demos for the Chest2Bar pull up and Wall Walk.

Today’s goal is an increase in our skill set.  We don’t want to be content just doing chin-above pull ups.  If you are proficient in those, you should be focusing on getting good at Chest2Bar.  Keep these reps smooth and don’t rush the Wall Walks.  Breathe through them and do your best to get your body fully upside down and nose to the wall.

Scaling Options:

Chest2Bar -> Chin Above pull ups -> Banded strict pull ups -> Buddha Pull Ups -> Ring Rows

Wall Walk -> Wall walk to height you can handle -> Knees or toes on box, walk to pike position -> 5 plank shoulder taps per side per Wall Walk

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded OH stretch – 1 Min per side