CrossFit – Tue, Nov 15

Crossfit North Cloud – CrossFit

Warm-up

Warmup (No Measure)

2 Sets:

1:00 Ski

10x DB Upright Row

10x Scorpions

Then…

Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

Then…Barbell Primer:

3 Tall Power Snatch @ 5.5/10 RPE

3 Tall Power Snatch @ 6/10 RPE

3 Tall Power Snatch @ 6.5/10 RPE

Weightlifting

Snatch Pull + Snatch (Build to Today’s Heavy)

1 Snatch Pull + 1 Power Snatch @ 6/10 RPE

1 Snatch Pull + 1 Power Snatch @ 7/10 RPE

1 Snatch Pull + 1 Power Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Power Snatch @ 8/10 RPE

1 Snatch Pull + 1 Power Snatch @ 8.5/10 RPE

1 Snatch Pull + 1 Power Snatch @ 9/10 RPE

1 Snatch Pull + 1 Power Snatch @ 9.5/10 RPE

1 Snatch Pull + 1 Power Snatch @ 10/10 RPE

Metcon

Metcon (Time)

Complete 5 Rounds For Time:

15/12 Calorie Ski

15 AbMat or GHD Sit Ups
Rx+:

Complete 5 Rounds For Time:

20/15 Calorie Ski

20 GHD Sit Ups

TARGET SCORE:

Target Time: sub 15 minutes

Time Cap: 20 Minutes

STIMULUS and GOALS:

This is a simple combo that can be devastating if you don’t approach it the right way. Push your pace on the row and try to hang onto AbMat/GHDs unbroken as long as possible.

How it should Feel: Muscular Endurance from core fatigue will likely limit most but will be cardio heavy feel with all the skiing intensity.

WORKOUT STRATEGY & FLOW

Ski: Keep a semi aggressive pace but don’t go too hard as to blow up yourself for the sit Ups. Try to pick up the pace round to round.

AbMat/GHD Sit Up: You can push the pace here as well. Think about squeezing your quads to help bring you forward

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