Warmup:

1:00 Row

10 Spider-Man Lunge w/twist

10 Squat2Stand

10 Thoracic High Fives

10 Iron Cross

10 Scorpion

10 Thread the Needle

5 Inchworm to hollow hold

On Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, strict pull ups, kipping pull ups

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, then ensure you are in Clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power clean, Front Squat, Push Press, Thruster.  Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin

S/S/S:

Power Snatch

16 Min to complete the following:

 

10 @ 50%

8 @ 60%

6 @ 65%

4 @ 70%

2 @ 73-75%

Video courtesy of Catalyst Athletics.

Welcome to 2024!  Good way to shake off the holidays?  Get a barbell in your hands! Take the next 16 minutes to get through these sets of Power Snatch.  16 min is a good amount of time, so don’t feel like you have to go touch-and-go on every rep, especially as the weight gets heavier.  Focus on perfect landings each time, meaning the feat land right as the arms lock out.

WOD:

For Time:

1000M Row Buy-In

 

Then…

 

27-21-15-9:

Thrusters (75/55)

Pull Ups

Push Ups

Hang Power Cleans (75/55)

 

Time cap: 24 Min

Video courtesy of CrossFit Forest.

Keep a consistent, yet quick pace on the row (aim for 4 min) and then with the lighter weight, try to either go unbroken on the barbell sets or big chunks.

Scaling Options:

Bar weight -> 65/46 -> as needed (ELITE: 95/65 or 115/80)

Pull Ups -> Banded Strict Pull Ups -> Toenail Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Push up -> off bench (ELITE: HSPUs)

Cool Down:

Scorpion Stretch – 1 Min Per side

 

Kneeling Lat Stretch – 1 Min per side