Mobility, Activation & Warm-Up
Two sets of:
90 Seconds of Easy Row
MedBall Thoracic Opener x 60 seconds
Stationary Sun Gods x 10 seconds per position
and then …
With an empty barbell, complete two sets of:
3 Snatch Grip RDL’s
3 Snatch Pulls
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balance
3 Snatches
Rest as needed
and finish with …
Two sets of:
Sotts Press (empty barbell) x 5 reps
Rest as needed
If Sotts Press is challenging for you then try this drill: https://invictusfitness.com/blog/sotts-press-for-the-under-mobile-athlete/
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch with a 3 second pause at knee
Sets 1-3: 2 reps @ 60-70%
Sets 4-6: 1-2 reps @ 70-75%
Sets 7-10: 1 rep @ 75+%
*Build based on quality and feel to today’s heavy.
Between your sets grab an empty barbell and practice the body bar contact drill
B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets.
Set 1: 70%
Set 2: 74%
Set 3: 74-77%
Sets 4 and 5: 77+%
During your rest, add in 2-3 Large Ring Swings (or any ring drill you like) to prep for Amanda.
C.
35-49:
Amanda
For Time:
9-7-5
Ring Muscle-Ups
Squat Snatch (135/95 lbs)
50-54:
For time:
9-7-5
Muscle-Ups
Squat Snatch (105/75 lbs)
55-59:
For time:
Amanda
7-5-3
Ring Muscle-Ups
9-7-5
Squat Snatch (95/65 lbs)
60+:
For time:
Amanda
9-7-5
Chest-to-Bar Pull-Ups
Squat Snatch (85/55 lbs)
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling options for pull-ups (choose one of the following):
Jumping Chest-to-Bar Pull-Ups
Band Assisted Chest to-Bar Pull-Ups
D.
Accumulate 100 V-Ups in as few sets as possible.
Cool Down
Spend 3-5 minutes in a butterfly stretch while bringing your breathing back to normal
General Training Notes:
Snatch Focus: We are all about the pause for today! Key indicators to know you are pausing in the correct position:
1 – Your shoulders should be on top or slightly over the barbell, not behind
2 – You should feel tension in your hamstrings
3 – Lats should feel very engaged
Front Squat Focus: As indicated in the cycle description, we are rotating through different lifts each Monday (don’t worry, they will all compliment each other this cycle) and so today you are doing the same rep and % work as last week but with your front squat. Please add in the ring drill (or your favorite ring drill of choice) to prep for the conditioning.
Amanda: A CrossFit classic today! Many of you have tackled Amanda so if that is the case please go back in your notes to see what your time was the last time you did this. The combo of ring muscle-ups and squat snatches is deadly for many so be more conservative on the opening 9 reps then you think you need to be. This workout all comes down to the last set of ring muscle-ups! For those of you strong with ring muscle-ups, you may be able to go unbroken. Just make sure to respect the squat snatches. Take the snatches like you are setting up for a 1-rep max and emphasis a strong turn over since shoulders may be a bit fatigued. If you aren’t strong with ring muscle-ups then try working off a clock on this workout. For example, complete 1 ring muscle-up every 20 seconds. Be diligent to stay on the clock so you can continue to knock out your reps without hitting failure. Please indicate the approach you took for this workout!