A very special Happy belated Birthday to our fearless leader, Coach Sherri!  Without her, none of what we have at Luke would be possible. Hope you had a great day!

Warmup:

1:00 Echo Bike

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

10 Thoracic high Fives

10 PVC Pass thrus

10 PVC OHS

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 Complex:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

With a running clock:

From 0:00-3:00, do 3@60%

From 3:00-6:00, do 3@65%

From 6:00-9:00, do 2@70%

%s Based off 25Oct 1RM

 

Video courtesy of Diablo CrossFit.

Our Snatch Complex this cycle will consist of a Snatch Pull, bringing the bar back to the ground to re-set the hips, then hit a Power Snatch, after lockout, bring the bar to the hips, then right below the knee for a Hang Squat Snatch.  We’re building off of last cycle’s Power Snatch/OHS work, as well as reinforcing the first and second pull with the Snatch Pull, and also working on speed under the bar with the Low Hang Squat Snatch (right below the knee).

WOD:

14 Min AMRAP:

100M Run

10/8 Cal Echo Bike

100M Run

12/10 Cal Echo Bike

100M Run

14/12 Cal Echo Bike

Etc… Add 2 Cals to Echo Bike ea Round

Video courtesy of Professor Project.  Games Athlete Brett Fikowski with some good tips.  Even though he is on an Assault Bike, these tips also apply to the Echo Bike.

What better way to scorch the legs than running and Echo Bike?!  Best suggestion I can give is, on the first round of bike, keep a quick/steady pace, but not all out sprint.  Then, every round after that, make it your goal to increase the intensity just enough so you finish the next round of Cals at just about the same time it took you the previous round (if the round of 10 cals took me 30 seconds, then I want to finish the round of 12 around :30/:32, etc..).  And maintain a steady pace on each run. Get after it!

Scaling Options:

Run -> 125M Row

Cool Down:

Couch Stretch – 1 Min per side

 

Banded OH Distraction – 1 Min per side

Video courtesy of The Ready State