Weapon Of Choice

CrossFit TFA – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Row Easy Pace

0:30 Alternating Reverse Lunges

0:30 Push Up to Downdog

1:00 Row Moderate Pace

0:30 Slow Air Squats

0:30 Active Spiderman

1:00 Row at Workout Pace

[Coach: athletes should be able to hold a 2:30 pace or faster- if not, athletes should scale to 800 Meters]

0:15 Med Ball Squats

0:15 Med Ball Thrusters

5 Wall Balls

………………..

PVC

0:15 PVC Pass Through

0:15 PVC Around The World (clockwise)

0:15 PVC Around The World (counterclockwise)

SNATCH SET UP

[We will focus on athletes’ set up position today because athletes may be doing quick singles or small sets in the workout and frequently resetting]

“The starting position I teach is defined by two basic points. The barbell begins approximately over the balls of the feet, and the arms are vertical when viewed from the side, which means the leading edges of the shoulders will be slightly in front of the bar. Simple enough.” -Greg Everett

5 PVC Pausing Snatch Grip Deadlifts (0:05 pause in the set up)

5 PVC Power Snatches (0:05 pause in the set up)

EMPTY BARBELL

5 Pausing Snatch Grip Deadlifts (0:05 pause in the set up)

3 Power Snatches from The Pocket

3 Power Snatches from The Knee

3 Power Snatches from Mid Shin

LIGHTWEIGHT BARBELL

3 Power Snatch Singles

WOD WEIGHT

3 Power Snatch Singles

Metcon

Metcon (Time)

For Time:

30 Power Snatches (135/95)(95/65)

2,000/1600m Meter Row

100 Wall Balls (20/14)

Partition However You’d Like

*Score = Time it takes to complete the workout
STRATEGIES:

1000m Row

5 Rounds:

10 Wall Balls

3 Power Snatches

1000m Row

5 Rounds:

10 Wall Balls

3 Power Snatches

2 Rounds:

15 Power Snatches

1,000m Row

50 Wall Balls

5 Rounds:

6 Power Snatches

400m Row

20 Wall Balls

*10 Rounds:

3 Power Snatches

200m Row

10 Wall Balls

Finisher

Strict Pullups (MAX-MAX-MAX)

3 Sets Max Unbroken Strict Pull Ups

*Score biggest set

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