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.