• CrossFit Crosscheck

Saturday, January 25


"Silverback" Week 10: - - - - - - - - - - - - - - - - Dialing in the hang power snatch today. Four parts: 1. Mobility and Activation (~10:00) 2. Hang Power Snatch Technique (~10:00) 3. Hang Power Snatch (~10:00) 4. Conditioning: "Group Hug" (~30:00) Extra 4. Gymnastic Conditioning (~10:00) ACTIVATION 2 Sets 30 Seconds Bike 30 Seconds PVC Pass Throughs 30 Seconds Superman Hold 30 Seconds Inchworms *Increase Bike Intensity Each Round 3 Minutes For Quality 9 Slow PVC Overhead Squats 6 Push-ups 3 Strict Pull-ups

Hang Power Snatch Technique

5 Sets: 3 Hang Muscle Snatches 2 Pausing Snatch Grip Push Jerks Technique Loads: Set 1: 30% of 1RM Snatch Set 2: 35% Sets 3-5: 40% Working lighter loads of Hang Power Snatch Technique before we build to heavier weights in our next piece These 5 reps across the 5 sets are designed to be completed without dropping the bar The Hang Muscle Snatch is designed to work a strong hip extension and fast upper body turnover The PausIng Snatch Grip Push Jerk is designed to work on getting under the bar fast and receiving the weight in a balanced position Pause for 2 seconds in both the dip and catch of the Pausing Snatch Grip Push Jerk Rest as needed between sets Click Here For a Demo Video of the Complex: https://youtu.be/FDqV4GtPmYk

Hang Power Snatch (On the 1:30 x 5 Sets:)

On the 1:30 x 5 Sets: 30% Max Ring Muscle-ups 3-3-2-2-1 Hang Power Snatches Working gymnastics and weightlifting in this interval piece You'll start each set by completing 30% of your max set of Ring Muscle-ups For Example: If your max set is 10, you'll complete 3 reps each round These ring muscle-ups are ideally completed unbroken After the ring muscle-ups, you'll complete a set number of hang power snatches Rounds 1-2: 3 Reps Round 3-4: 2 Reps Round 5: 1 Rep Start between 60-65% of your estimated 1RM Snatch for the sets of 3 and steadily build to a heavy single

The aim for your heavy single is to approach the area of 75-85%, all based on feel After your Hang Power Snatches, you'll rest until the next round begins Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 Your score is the heaviest Hang Power Snatch weight lifted SUBS Ring Muscle-ups Reduce Percentage Strict Banded Ring Muscle-up Drill - http://youtu.be/jtmu_0qVZnk

Group Hug (Team Version) (AMRAP - Rounds and Reps)

Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Cal Bike/Row 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP) One athlete works at a time in this team of 3 workout The first athlete will complete all three stations before the next athlete begins their round Score a round every time an athlete finishes a round, not when all 3 athletes get through Choose a toes to bar rep scheme or variation that will be completed unbroken every round The barbell weight will increase after every 6 total rounds, or every 2 turns per athlete The first 4 weights should all be completed unbroken, with the last weight being a heavier load that you can complete in 1-2 sets Once you get to the 5th weight, you will spend the remaining time of the 30 minutes on that barbell, as the loading will not increase Team scores today are total rounds and reps completed SUBS Toes to Bar Reduce Reps Knees to Elbow / Chest / Waist Feet as High as Possible (While Maintaining Rhythm)

**EXTRA**

Group Hug (Individual) (Time)

5 Rounds: 15 Toes to Bar 21/15 Calorie Bike/Row 7-6-5-4-3 Hang Power Snatches Weight Increases Every Round: Weight 1: 115/85 Weight 2: 135/95 Weight 3: 155/105 Weight 4: 165/115 Weight 5: 185/125 Over the 5 rounds of this triplet workout, the hang power snatch reps will decrease as the weight increases The first round is 7 reps, the second round is 6 reps, and so on…. No matter what the weight is, you should be able to complete the listed repetitions in no more than 2 sets You'll use one barbell and change the weights as you go, either before or after the hang power snatches Choose a toes to bar variation that allows you to complete the 21+ toes to bar unbroken when fresh We'll cap this workout at 30 minutes

Metcon (AMRAP - Reps)

Ascending Ladder for 7 Minutes: 3 Handstand Push-ups 15 Abmat Sit-Ups 6 Handstand Push-ups 15 Abmat Sit-Ups 9 Handstand Push-ups 15 Abmat Sit-Ups 12 Handstand Push-ups 15 Abmat Sit-Ups …. Increase by (3) Reps Until Finish Rx+ Strict

Working our strict pressing strength along with midline in this gymnastics conditioning piece Over the 7 minutes, you'll climb by 3 handstand push-ups each round while the abmat sit-up reps remain constant at 15 Your score at the end of the workout is total reps completed If you have 15+ unbroken strict handstand push-ups, try to complete the workout as prescribed If you have less than 15 unbroken strict handstand push-ups, consider reducing the volume (Climb by 1-2 Reps) or choose a variation from the subs list below

SUBS Strict Handstand Push-ups Reduce Reps Handstand Push-ups with Feet on Box (Reduces Weight Being Pressed) Double Dumbbell Strict Press

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