Week #3 of "Sled Dog".
A focus on technical work today.
Starting with skill work on the snatch, through a three-part primer.
This will lead us into a build to a heavy squat snatch single, where we have a "buy-in" to each attempt with handstand walking and ring muscle-ups.
Building another data point for our stamina, we have a 10-Rep Overhead Squat that follows.
Conditioning for the day to finish.
Not for Time, and at a Controlled Intensity:
15/12 Calorie Row
1 Round of "Strict Cindy" (5 Strict PU, 10 Pushups, 15 Air Squats)
12/9 Calorie Bike
10 Russian KBS + 25 Double-Unders
4 Cossack Squat
4 Russian Baby Makers
4 Slow Waiter Squats (each side)
:15s Hollow Rock or GHD Static Hold - Belly Up (Supine)
Squat Snatch (On the 2:00 x 7 Sets:)
On the 2:00 x 7 Sets:
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch
Start at 70% of our estimated 1RM, steadily building to a heavy for the day.
If we are not completing handstand walking today, this is a prime opportunity to practice a drill. Purely for a visual, below are some options we can practice for the front :45s of each window.
Handstand Hold (static hold)
Box Shoulder Taps - http://youtu.be/F2IH6omfYec
Handstand Weight Shifting - http://youtu.be/OAfvOJUovdg
Overhead Squat (3 x 10)
Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.
This will be a number we will re-test later in our cycle. In today's attempt, being in the area of 70-80% of our best squat snatch is a good place to strive towards.
8 Power Snatches (135/95)
8 Bar Facing Burpees
8 Power Snatches (115/85)
8 Bar Facing Burpees
8 Power Snatches (95/65)
8 Bar Facing Burpee
Rx+ (155/105), (135/95), (115/85)
Score is total time for all (6) rounds of completion.
Stimulus wise, we are looking for the following criteria for each snatch barbell:
1st Weight - A weight we could cycle for 8 reps unbroken if we went for it.
2nd Weight - A weight we could cycle for 12 reps unbroken if we went for it.
3rd Weight - A weight we coudl cycle for 16+ reps unbroken if we went for it.
Reducing load as we move, "Scarface" shares resemblances back to a workout in the final CrossFit Regional. Stimulus wise, we are looking for loads that we can move for sets throughout. We may turn to steady singles early in the workout with our specific individual strategy in mind, but if had to at any point, we could string together reps. That way this workout is more of a conditioning stimulus than a steady and slogging singles workout that reaches well past the 10:00 mark.