Warmup:
1:00 Jump Rope
Stiff-leg bear crawl 30’
Backwards Bear Crawl 30’
Inchworm Push Ups 30’
Spider-Man Lunge 30’
Crab walk 30’
Side Lunge 30’
1:00 Jump Rope
Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00-3:00, do 2 sets @60%
3:00-6:00, do 2 sets @65%
6:00-9:00 do 1 set @70%
%s Based on 7Aug 1RM
Video courtesy of Diablo CrossFit.
Our Snatch Complex this cycle will have us work a Low Hang Snatch in the mix. The point of hang versions is to learn to hold tension throughout the Snatch liftoff. The Low hang Snatch will also help drill pushing the knees out of the way. That comes in handy as you improve coming off the ground and can keep the bar close to the body.
WOD:
Every 3:30 for 4 Rounds:
25 Double Unders
5 Wall Walks
10 Hand Release Push ups
5 Wall Walks
25 Double Unders
Score ea round separately
Goal – 2:15/2:45 per round
Time Cap per round – 3:00
Video courtesy of MisFit Athletics.
Finishing the work in the given time per round is manageable. The longest piece is likely the Wall Walks. Keep the body as rigid as you can to get through these.
Scaling Options:
Dubs -> 50 Single Unders
Wall Walks -> to 20” from wall -> 8 Plank Shoulder Taps per 1 Wall Walk
Hand Rel -> Push ups off box (ELITE: wall-facing HSPUs)
Video courtesy of PowerMonkey Fitness.
Joint Strike CrossFit 