Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Two sets of:
PVC Pipe Shoulder Pass Thrus x 10 reps (slow and controlled)
Shoulder Tap + Push-Ups x 5-7 reps
Deep Squat Progressions x 3 reps
followed by …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Every 60 seconds, for 3 minutes (3 sets):
Drop Snatch x 3 reps
followed by..
Every 60 seconds, for 3 minutes (3 sets):
Snatch Balance x 2 reps
B.
Every 90 seconds, for 9 minutes (6 sets):
2-Position Snatch @ 75-80% of 1-RM Snatch
(mid-thigh, and then 2″ Below the Knee)
C.
Every 2 minutes, for 16 minutes (8 sets)
2 Snatch Pulls to Knee + Snatch @ 80-85%
The first two pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
D.
35-54:
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
Four rounds of “Cindy”
200 Meter Run
Three rounds of “Mary”
200 Meter Run
Two rounds of “Nate”
**
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Mary = 5 Handstand Push-Ups + 10 Alternating Single Leg Squats + 15 Pull-Ups
Nate = 2 Muscle-Ups + 4 Handstand Push-Ups
+ 8 American Kettlebell Swings (24/16 kg)
55+:
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
Four rounds of “Cindy”
200 Meter Run
Three rounds of “Mary”
200 Meter Run
Two rounds of “Nate”
**
Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Mary = 5 Handstand Push-Ups + 10 Weighted Box Step-Ups (20/14 lbs) + 15 Pull-Ups
Nate = 2 Ring-Dips + 2 Wall Climbs
+ 8 American Kettlebell Swings (16/12 kg)
General Training Notes:
Continuing to get a lot of positional work on your snatches. There are a lot of reps here so adjust the % if needed. I’d like everyone to focus on receiving the barbell as low as possible and working on a strong, stabile receiving position. Make sure to open up your t-spine prior to snatching today.
Onto your conditioning! You’ve go a few classic CrossFit benchmark pieces mixed in with running. You will be moving for 25 minutes and I’d like you to keep your pace conversational. This doesn’t need to be a sprint today as tomorrow you’ll get to do more VO2 Max training. Please adjust the reps or movements in the different benchmark pieces to accommodate your current skill level. The goal for today is to continuously move for 25 minutes and have very little rest time.