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)
Joint Strike CrossFit 