CrossFit – Wed, Mar 1

Lowry CrossFit – CrossFit

Bulletin Board

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MOBILITY

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross

Power Snatch (On the 3:00 x 5 Sets:
Set 1: 10 Power Snatches
Set 2: 8 Power Snatches
Set 3: 6 Power Snatches
Set 4: 4 Power Snatches
Set 5: 2 Power Snatches
)

Stimulus

– Reps must be performed touch and go each set.

– Athletes choose their own weights for each set.

– Starting at around 55% is a great place to be for your set of 10.

– Score: Enter weights used for each set. Overall score will be total load.

Warm-Up

With An Empty Barbell…

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches

5 High Hang Power Snatches

5 Hang Power Snatches

5 Power Snatches

As you load up to your opening set, hit 2-3 power snatches each time you make a weight jump.

“Floor Plan” (Time)

For Time:

45/30 Calorie Row

30 Box Jump Overs (24″/20″)

15 Power Snatches 52 / 38 kg

Time Cap: 10 Minutes

Stimulus

– Conditioning Category: Sprint. Looking for a solid effort throughout this workout.

– Row: Should be completed in 3:00 or less.

– Box Jump Overs: Athletes should step down off the box. Reps should take 2:00 or less.

– Power Snatches: Athletes should be able to complete reps in less 2:00 or less. Loading should not exceed 65% of your 1RM power snatch.

– Score: Total time it takes to complete the workout. If capped, add 1s for every missed rep.
Strategy

– Let’s row at a pace that is just outside your comfort zone.

– Use the first few box jump overs to recover from the row, then aim to speed up a bit from there.

– Let’s make it our goal to get our hands on the bar as quickly as possible to start the power snatches. This may mean that your first few reps are singles. Aim for singles, small sets, or go for broke if you have the capacity!

Modifications

45/30 CALORIE ROW

– Reduce Cals

– 45/30 Cal Bike Erg

– 30/21 Cal Assault or Echo Bike

– 30/21 Cal Ski

– 400m Run

BOX JUMP OVERS

– Reduce Reps/Box Height

– Box Step Overs

– 90 Double Unders

– 2:00 Effort On Any Machine

POWER SNATCHES

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Kettlebell Swings