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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

082819

8/27/2019

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A. Skill
(5 min)
Snatch Grip Sotts Press
Build to Moderate Set of 3

STIMULUS
-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


(5 min)
Snatch Balance
Build to Moderate Set of 3

STIMULUS
-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
-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


FITNESS
10 min AMRAP
200m Run
10 Alternating DB Press (35/25)
20 Tuck Ups
10 DB Push Press (35/25)
20 DU


B Metcon (Time)
"Halftime"
*Partner WOD
(Partners working at the same time. Partners alternate movements before you move to the next load.)

30-20-10

P1 - Dumbbell Power Snatches (50/35)
(1- Scale wt, 2- Scale volume)
P2 - Wallballs (20/14)
(1- Scale wt, 2- Scale volume)
(Partners alternate movements before you move to the next load)

Directly Into…

10-20-30

P1 - Bar-Facing Burpees
(Scale volume)
P2 - Calorie Row / Bike
(Scale volume)
(Partners alternate movements before you move to the next load)

C. Extra Credit
4 Sets:
15 Unbroken Deadlifts @ 50% 1RM
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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions