TrueFit Athletics

TrueFit Athletics

CrossFit WOD, July 17, 2019

Cruelification

Warm-up
Warm-up
Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND
P1: Bike
P2, Complete Full Round
5 Inch Worms
5 Behind the Neck Snatch Press with PVC
5 Behind the Neck Snatch Press from ¼ squat (PVC)
5 Sots Press (PVC)

1 ROUND
P1: Bike
P2, Complete Full Round
5 Overhead Squat
5 Jumping Squat PVC in Back Rack
5 Cossack Squat PVC in Back Rack
5 Hang Muscle Snatch (PVC)

Strength
Snatch (8×1)
EVERY 2:00 FOR 8 SETS
1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Max Power Snatch (65/45)
MIN 2 – :45 Max Cals on Bike
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Max Power Snatch (95/65)
MIN 2 – :45 Max Cals on Bike

Scaling
Reps, Loading, Volume…
In the strength portion today, the loading should allow for a max lift in the snatch. If the athlete is less experienced have them increase to 3-5 reps every 2 minutes. For the workout, the weight should allow for athletes to be able to perform sets of 5-8 consistently.

Movement Adjustments…
Snatch — If the athlete cannot squat today have them perform the power snatch. If they cannot go overhead have them perform squat cleans.

Hang Power Snatch — If the athlete cannot go overhead have them perform hang power clean.

Bike – if all bikes are taken use rower/skier

Share this post