You work hard all week. Make sure you are helping your body recover! SSgt Jones’ Yoga class this Thursday at 0700 and 1400 in the Community Commons (Bldg. 700) are the perfect way to help your body not get hurt! Click the pic for the sign-up page.
Warmup:
1:00 Echo Bike
Spider-Man Lunge w/twist 30’
Heel2Toe 30’
Inchworm to Hollow 30’
10 PVC Pass Thrus
10 PVC Around-the-worlds
5 PVC Overhead Squats
5 PVC Drop Snatch
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Low Hang Squat Snatch (right below knee), Snatch Pulls from mid shin, Squat Snatch from mid shin
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 3:00, do 3 sets @75%
3:00 – 6:00, do 2 sets @80%
6:00 – 9:00 do 2 set @85%
%s Based on 7 Oct 1RM
Video courtesy of Diablo CrossFit.
We kick off our new cycle with a new Snatch Complex! Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. The goal here is to first get the triple extension down in the Snatch Pull (PUSH the ground away!), then work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.
WOD:
16-14-12-10-8-6:
Alt DB Snatch (50/35)
Cals on Echo Bike
Female cals: 14-12-10-8-6-4
Time Cap – 13 Min
Video courtesy of Mayhem Fitness.
With the DB Snatch, make sure both heads of the DB touch the ground at the bottom. Once the DB gets past the knees, get a good snap on the hips to get that weight moving upwards.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Cals -> 10-8-6-6-4-2
Cool Down:
Banded OH Med Ball Stretch – 2 Min
Couch Stretch – 2 min per leg
Video courtesy of Barbell Shrugged.
