PERFORMANCE
Warm-Up
“Mind Muscle” Complete Snatch Warm-Up
*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.
Followed by…
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2″ Below the Knee
Start around 70-75% and build to 85% of your 1-RM Snatch.
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
Aim to perform these at around 87-90% of your 1-RM Snatch.
B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
Compare results to April 3, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence
**FULL MOBILITY WARM-UP PROGRESSION VIDEO
Immediately followed by…
Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds
**FULL DYNAMIC WARM UP PROGRESSION VIDEO
When the running clock reaches 25:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets of):
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Hammer Curls
10 Overhead Triceps Extensions
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Did 7 snatches with a 2 second pause at the knees
Built to 145 (twice)
AMRAP was 4 + 20 pistols (ROM)
A. Up to 150 snatch – feels good to work on snatch!
B. 3+30 with 10 reps 24kg KB snatches subbed. Pistolas are slow, but better than they used to be.
Snatch, snatch, snatch. I love to snatch! Great job, Logan!
A) did snatch work up to 145#. Have always struggled with this lift. Mostly mobility I think 14 min amrap 20 pistol squats 15 dB snatches (50#) 10 shspu *5 rounds + 6 reps *i had to use one ab-mat. Although, I am excited, because a similar workout to this that we did a month or two ago, I was gassed after one round and HAD to do kipping just to keep the workout moving. This time I was able to do 10 unbroken and then sets of 5 each round. So maybe in another month or two I won’t… Read more »
Improvement! That’s huge. Great job!
A – 95, 95, 115, 115, 115 (muscle snatch)
B – 125 x 5 (muscle snatch)
C – 4 Rounds + 4 Reps… non supporting leg touched slightly at the bottom of the squat on ~75% of reps… all else Rx. SHSPU unbroken for 3 rounds… 5/5 on 4th round.
WU done + 10 min AB with nasal breathing only – 86.3 cal
A1. Hang Snatch + Snatch 2″ below knee – 65#, 70, 75, 80, 85
A2. Snatch x 1 – 75#, 80, 85, 90, 90
B. AMRAP 14 Min – 4 Rounds + 22 Reps
20 Alt Pistols – al UB
15 Alt DB Snatches @ 35# – all UB
10 L-Sit BB press @ 60# – UB, 6/4, 7/3, 5/2/1/1/1
I’ve been playing around with some conjugate method stuff so haven’t been doing all the workouts but I did Monday’s today after my Max Lower body work
It was written as E4MOM for 12 minutes- but didn’t pay attention and did it every 3 minutes. Also had to modify 500m row to 400m run
So every 3 for 12 (3 sets)
400m run
10 FS @ 165#
2:22, 2:25, 2:20
All FS Unbroken and runs between 1:20-1:25
Did you see Monday’s blog article? It was the one I was telling you to be on the lookout for!
https://www.crossfitinvictus.com/blog/strength-type-crossfit/
Good read! Thank you for pointing that out Michele!
Football has started in Tx!!
Back to working 12-13 hour days. Workouts will be limited for me. Did parts of the past few days. Had time today for this one.
Emom 2 min hang stnatch + 2” below knee snatch
125-135-135-145-145
Emom 1 min power snatch
165-175-185-185 miss 200 twice sooo close
Amrap 14 min
40 air squat
15 air db snatch 40lbs
10 shspu
6 rounds exactly
Haven’t done hspu in a while! Deff got me!!
I’ve been wondering where you went to! Man, it’s really hot for football! Here’s to hydration and you being able to sneak in a few of your own workouts!
Yes I’ll be spotty for a while. Yes Tx heat on turf in the afternoon isn’t too much fun haha
Thank you!
Did this Tuesday as it fit better with my time frame.
A.
75, 85, 90, 95, 95
100, 105 (f 2x), 105, 105, 110 (f 2x)
B. Super excited about this! Did this RX. First time I’ve been able to do SHSPU without an assist.
4 + 36 –
That’s awesome on the SHSPU! Congrats!!
Congrats janelle! Super jealous! 🙂