CrossFit – Sat, Oct 14

Warm-up

DYNAMIC WARM-UP | 5:00

  • Partners run together with the medicine-ball. Switch who holds the ball at the 50-m mark

1 set:
100-m run
5 inchworms + 1 push-up/rep
100-m run
10 up-downs
100-m run
3 slow burpees
– Rest :10.
4 moderate burpees
– Rest :10.
5 fast burpees

 

POWER SNATCH | 6:00

  • Lead athletes through 3-5 reps on your call, then have them complete the remaining reps on their own.
231014 (3 Rounds for reps)

– RX-

3 rounds for time:
800-m run with a medicine ball (6/9 kg)
24 power snatches (47/70 kg)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

SCORE: TOTAL TIME

INTERMEDIATE

3 rounds for time:
800-m run with a medicine ball (4/6 kg)
24 power snatches (34/52 kg)
– Athletes run together and switch as needed on the snatches.
– The medicine ball doesn’t touch the ground until the workout is over.
– If the medicine ball touches the ground, both partners complete 10 burpees before continuing.

SCORE: TOTAL TIME

BEGINNER

3 rounds for time:
400-m run
18 power snatches (15/20 kg)
– Athletes run together and switch as needed on the snatches.

At Home

3 rounds for time:
800-m run with a light object (15/20 lb)
48 DB power snatches (35/50 lb)
– Athletes run together and switch as needed on the snatches.
– The light object doesn’t touch the ground until the workout is over.
– If the light object touches the ground, both partners complete 10 burpees before continuing.