Warmup:
2 Sets:
8 Box step overs
10 Air Squats
10 Spider-Man Lunge w/twist
10 Bow2Bends
10 PVC Pass thrus
10 PVC OHS
Then…
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. Prior to WOD, do 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean
S/S/S:
Snatch Complex:
Snatch Lift Off to bottom of knee, Snatch High Pull (slow descent), Power Snatch, Squat Snatch
With a running clock:
From 0:00-3:00, do 2 sets @60%
From 3:00-06:00, do 2 sets @65%
From 06:00-09:00, do 2 sets @70%
%s Based off 10Jan 1RM
Video courtesy of Bredni Roque.
Our Snatch complex this cycle will put us through our paces of the lift. The liftoff to the bottom of the knee is meant to reinforce the 1st pull of the lift. The High pull with a slow descent will not only work the explosive hip opening, but teach you to keep tension as you bring the bar back to the ground. The power snatch will continue to work the explosiveness of the hips, and the Squat Snatch at the end will help you really drive your body under the bar.
WOD:
For Time:
10 Single DB Box Step Overs (50/35) (24″/20″)
12 Hang Power Cleans (135/95)
15 Single DB Box Step Overs
12 Hang Power Cleans
20 Single DB Box Step Overs
12 Hang Power Cleans
25 Single DB Box Step Overs
12 Hang Power Cleans
30 Single DB Box Step Overs
12 Hang Power Cleans
20 Min time cap
Video courtesy of Mayhem Fitness.
Today we’re looking at an ascending ladder of single-DB box step overs with a consistent number of Hang Power Cleans between sets. How you hold the DB is up to you, but most effective would likely be up on the shoulder.
Scaling Options:
HSPUs -> Pike push-ups off box -> high kneel DB press (ELITE: Deficit HSPUs)
Pull Ups -> Banded Strict Pull ups -> Toenail pull ups -> Buddha Pull-ups -> Ring Rows (ELITE: Chest2Bar)
Joint Strike CrossFit 