Warmup:

2 Sets:

8 Box Step ups

Spider-Man Lunge 30’

Walking Kicks 30’

10 Squat2Stand

10 Thoracic High Fives

2 Wall Walks

Then…

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 0:00-4:00, do 3 sets @65%

From 4:00-8:00, do 3 sets @70%

From 8:00-12:00, do 2 sets @75%

 

%s Based off 25Oct 1RM

Video courtesy of Diablo CrossFit.

Second time hitting our Snatch Complex this cycle. To review, the complex consists 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.  Again, we’re 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).  %s go up, so time per round goes to 4 min.

WOD:

12 Min AMRAP:

12 Handstand Push Ups

15 Box Jumps (24”/20”)

18 V-Ups

Video courtesy of Functional Bodybuilding.

Body control is key today.  Keep everything stable while going through the Handstand Push-ups, really work that explosive hip extension to get a good jump on the Box Jumps, and keep the core engaged during the V-Ups.

Scaling Options:

HSPUs – > Pike Push Ups off a box -> Pike Push Ups off the floor -> High-kneel DB Press (ELITE: Deficit HSPUs)

Box height -> 20/16 -> as needed (ELITE: 30/24)

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 2 Min

 

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.