CrossFit WOD, December 26, 2019


The Sticky Bandits

Inspiration
"There is no standing still. Every second of every day we are making decisions. The results of those decisions determine the outcomes of our lives."
-Ben Bergeron

Warm-up
Warm-up
I. 3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch

II. POWER SNATCH DRILLS

Extended Warm-up
Power Snatch (3-3-3*)
3-3-3
Power Snatch*

-Rest as Needed b/t Sets-

*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.

*Immediately after each set perform 20 Unbroken Double Unders.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
40 Unbroken Double Single Unders
*Minutes 0-5… 3 reps @ (75/55)
Minutes 5-10…2 reps @ (95/65)
Minutes 10-15…1 rep @ (115/75)

**If trip-up on the rope, start the set of DU or SU over.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders

*Minutes 0-5… 3 reps @ (115/75)
Minutes 5-10…2 reps @ (135/95)
Minutes 10-15…1 rep @ (155/105)

**If trip-up on the rope, start the set of DU or SU over.

SCALING
REPS, LOADING, VOLUME…
Power Snatch – The weight on the barbell should allow for the first set of 3 to be unbroken, the set of 2 to be unbroken or very quick singles, and the last set of 1 to be a quick single.
Double Unders – Scale volume to as low as 10 Double Unders or 20 Single Unders for beginners. Bike – Scale volume to allow athletes to complete this in under :45.
MOVEMENT ADJUSTMENTS…
Power Snatch – Depending on the injury, Hang Power Snatch, Power Cleans, Hang Power Cleans, or Push Press can be viable options.
Double Unders – 10 Slam Balls or 10 Up-Downs can be swapped out if cannot jump.
Bike – 12/10 Cal Row, 10/8 Cal Ski, or 100m Run can be substituted.

News
CHRISTMAS & NEW YEARS SCHEDULE
Dec 26 open at 4pm
Dec 31 morning and 430pm only
Jan 1 open gym 1pm-6pm

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