Warmup:

Jog 30’ and back x 4

Twisting lunge 30’

Walking kicks 30’

Side lunge 30’ and back

Inchworm 30’

10 PVC pass thrus

10 PVC around the world

10 PVC OHS

10 PVC Drop Snatches – see video below, courtesy of Catalyst Athletics.

On Rig – Perform 5 reps of: Scap Pull ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind the neck push jerk, OHS, Snatch Balance, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

2@60%

2@65%

1@70%

Set Starts Every 3 Min

%s Based on 29May 1RM

Video courtesy of The Strength Agenda.

Our Snatch Complex this cycle will focus on quick drops to the receive position for snatch and stability in that catch position.  On the first Snatch, get tall with the pull and then a split second later get under the bar FAST!  Once you stand up with the weight overhead, bring the bar back to the hips, set your posture and drop into the hang position, then really use those hips to get that bar moving up.  Just like in the first snatch, get under that bar FAST!  Once you stand with the bar overhead, stay tight in the core and keep the arms solidly locked out, and get one more Overhead Squat.

WOD:

“Tabata Something Else”

 

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest:

The first 8 intervals are Pull Ups

The second 8 intervals are Push Ups

The third 8 intervals are Sit Ups

The last 8 intervals are Air Squats

 

There is no rest between exercises

 

Score = Total Reps

Compare to 20200914

A classic CrossFit bodyweight WOD.  The good news: You only work for 20 seconds at a time!  The bad news: There are a LOT of sets, so while I want you to push yourself each round, don’t try to sprint out of the gate in the first round or so.  Otherwise, the later rounds will be very low reps.  Your goal should be to hit the same number of reps each round for a given movement.  So, say I hit 15 pull ups on my first round of pull ups, my goal should be to meet or better that number every round.  Also, keep a running total in your head as the WOD goes on.  That way, you’ll know your score at the end.

Scaling Options:

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

Push Ups -> Off a bench (ELITE: HSPUs)

Sit Ups -> Feet anchored (ELITE: GHD)

Air Squats -> To depth

Cool Down:

Scorpion Hold – 1 Min per side (feel it in the pec)

 

Barbell Shoulder Stretch – 2 Min

Video courtesy of The Ready State