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Snatch
Warm-up (No Measure) Complete Crossover Symmetry “Activation” program Metcon (4 Rounds for reps) 4 Rounds: Min 1: 45sec Plank Hold Min 2: DB/KB Snatch, alt. Min 3: 45sec Dual Suitcase Hold Min 4: Double Under *Snatch and Double Under reps combined to total each round. You will enter the total for each 4 rounds.
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Snatch (EMOM 10) Perform 1 rep every minute. Build to your heaviest lift for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Snatch 10 T2B 15 Box Jumps
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Warm-up Roll Out calves Complete 2 sets: Toe Raises (see video below; 3 second hold at the top) x 15 Calf Raises (use 45# plate; 3 second hold at top) x 15 90/90 Hip Stretch (45 seconds each way) *T-Spine: Wall Rotations (8L/8R) Kneeling Rotations (8L/8R) Foam Roller Extension x 15 Preacher Position x 15...
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Warm-up Work/Rest: 30sec/30sec Mountain climbers Hollow Body Hold Bear Crawl Superman Hold Complete 2 Sets Gymnastics Toes-to-bar/Handstand Push-up 15 minutes to work on one or both The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement...
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Warm-up * Today’s overall performance in the overhead squat and the metcon is highly contingent upon possessing an adequate and active end-range of motion in a series of joints, primarily the ankles, hips, and shoulders. Below I have attached a few videos you can utilize during the warm-up. If assistance is needed, don’t hesitate to...
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Warm-up 0-5:00 Briefing 5:00-25:00 Jump Rope Warmup Singles/Doubles Knee to Elbow Warmup Stepups Knee Tucks Box Jumps High Pull High Pull to Press High Hang Muscle Snatch High Hang Power Snatch Hang Power Snatch Metcon (5 Rounds for reps) 5 Rounds, 1 min per station for max reps Double Unders Knee to Elbows Box Jumps...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine PVC Pressout Prone snow Angel Prone Presses Shoulder Press (3-3-3-3-3) Increase every round Metcon (Time) 21-15-9 Power Snatches Pistol Squats
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Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (3 Rounds for reps) Tabata Cal Bike Rest 1 minute Tabata Double Unders Rest 1 minute Tabata Alternating DB Hang Snatch
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Warm-up 0-5:00 Briefing 5:00-20:00 I, Y, T, W Deadbugs Renegade Row Pendlay Row (5-5-5-5-5) Same Weight Metcon (No Measure) Tabata Box Jumps DB Snatch Situps Double Unders
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Shoulder Press Demo 15:00-25:00 Shoulder Press (10-10-10) Metcon (AMRAP – Rounds and Reps) 10 AMRAP 10 Toes to Bar 20 Alternating DB Snatches
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Workout of the Day

CrossFit

  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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