200324

23
Mar

200324

BayWay CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

QUICK BODYWEIGHT WARM-UP

AMRAP x 4 MINUTES

4 Alternating Lunges w/ PVC Pass-Thru

4 Burpees

4 Hollow Rocks

4 Broad Jumps (or Tuck Jumps)

-Then into a barbell specific warm-up-

BARBELL WARM-UP (can also use DB)

2 SETS

3-5 Reps of Snatch DL (pause at mid-thigh and then complete stand) (or DB DL)

3-5 Reps of Hang + High Pull (DB Hang Hight Pull/arm)

3-5 Reps of Hang Muscle Snatch (DB Hang Muscle Snatch/arm)

3-5 Reps of Behind the Neck Strict Press (DB Strict Press)

Strength

Hang Snatch (1×3)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Hang Squat Snatch

HSS in Strength — Can be adjusted a number of ways to meet you needs…if can snatch but not comfortable in the full squat, do power snatch + OHS. You can also switch the movement to Hang Squat/Power Clean + Front Squat if you are not comfortable moving quickly through the Snatch.

If you do not have a barbell use a pic pipe and practice technique. You could try to go heavy on a single arm snatch with a db or kb or dual db.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

-Rest 3:00-

AMRAP x 6 MINUTES

3 Hang Squat Snatch (95/65)|(65/45)

3 Overhead Squats

6 Pull-Ups*

*Chest 2 Bar is optional in both AMRAPs

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Volume — shouldn’t be a major concern today…looking more so at the loading and movements themselves for adjustments

Loading — workout should be light enough to allow athletes to execute without excessive hinge (bending over) and hold for all 6 reps.

*Movement Adjustments*…

HSS in Workout — Based on the your ability / experience with the snatch can either lighten the load or adjust to HPS + FS // HSC + FS // HPC + FS

You can use a db or kb for the snatchs, try to squat snatch for some extra difficulty. You could use a back pack or sand bag for a power snatch or clean or squat clean. You can even use a plate for both of these movements too.

OHS — Can be adjusted to Front Squat or High Bar Back Squat. Or any type of weighted goblet squat if no barbell.

Pull-Up — Today is a great day for a difficult jumping pull-up or jumping chest 2 bar. You could do some type of inverted row for the pull-ups. use a table or bench and lay under it and do a type of ring row to get up there.