WEDNESDAY 8.28.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
Banded Shoulder Distraction
Barbell Warm-Up
1: “Snatch Grip Sotts Press” (Build to a moderate 3)
5 Min to build to a moderate 3
STIMULUS
Repeating our effort from last week, looking to get more comfortable with the movement
The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch
This exercise can be very challenging based on your mobility level
If mobility is not an issue, feel free to add weight as you see fit
If you struggle with mobility, keep the weights very very light here
A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position
2: Snatch Balance (Build to a mod 3)
Snatch Balance
5 Minutes to Build to Moderate Set of 3
STIMULUS
Last week we completed the Snatch Drop, but this week we are completing the Snatch Balance
Where the Snatch Drop did not allows a dip and a drive with the legs, the Snatch Balance does include the power from the legs
See video example of the Snatch Balance Here
Now that we opened up the bottom position a bit with the Sotts Press, we’ll add on some speed with the Snatch Balance
The Snatch Balance is designed to work on an aggressive drive and turnover into the receiving position of the snatch
With the added dip and drive on the snatch balance, this should be a slightly heavier load than last week on the Snatch Drop
3: Metcon (Weight)
Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
STIMULUS
This is a repeat from last week and our final iteration of this complex
Look to slightly improve upon last weeks loading
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps
MC: “Halftime” (Time)
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Bar-Facing Burpees
Calorie Row
STIMULUS
Going from all weight to no weight in this two-part workout
You’ll complete all reps on the dumbbell power snatches and wallballs before moving on to the barbell facing burpees and calories on the rower
There is no rest between the first part and the second part
Alternate arms every rep on the dumbbell power snatches
Men and Women will complete the same number of calories on the rower for this workout
Women shoot their wallball to a 9′ target
EC: Metcon (Weight)
EXTRA CREDIT:
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
Deadlift Stamina
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
STIMULUS
These 4 sets of 15 deadlifts are to be performed unbroken at 50% of your 1RM deadlift
While this piece is not for time, rest as little as possible between sets
The goal is to rest the minimum amount of time it takes to complete the next set unbroken
If you don’t know your 1RM deadlift, estimate a weight that you could complete 60 total deadlifts in 4 sets of 15