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  • About Us
    • Why We're Different
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      • Susie
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      • RYAN
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      • CHAR
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Last week’s Locker WOD winner: Jacque

Alternative Athletics: Front Squats

8/31/2022

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WARM-UP
1 set:
1:30 row (easy)
10 push-ups to down dog
10 box step-ups
10 alternating reverse lunges

1 set:
:45 row (easy)
:45 row (moderate)
20 air squats
10 inchworms + push-up

1 set:
:30 row (easy)
1:00 row (hard)
3 wall walks
10 box jump-overs
10 single-leg squats

NOTES
  • Progress through the rowing and other exercises at a steady pace. Rest as needed between sets.
  • Increase the intensity, and the duration of that intensity, on the rower with each set.

RX / Intermediate / Beginner
For load:
3 sets:
Every 3:00
1 Front Squat

3 sets:
Every 2:00
2 front squats

3 sets:
Every 1:00
3 front squat

Post-workout:
1 set:
400-m front rack walk (65/95 lb)

Stimulus & Goals
  • Lift as heavy as possible for 1, 2, and 3 reps respectively.
  • Start with a heavy load and decrease the load as the reps increase.
  • Plan to use roughly 85%+ of your best single for the first three sets. 80%+ for the middle three sets. 70%+ for the last three sets
  • Lift at minutes 0, 3, and 6 for the singles, minutes 9, 11, and 13 for the doubles, and minutes 15, 15, and 17 for the triples.
Strategy
  • Option 1: Try to hold the heaviest possible load for each rep scheme. This will likely be the hardest for the 3s.
  • Option 2: Make small jumps in load across each set, then reduce load as the reps increase. Aim to finish the final set of the 2s at the lightest/first set for the 1s. Similarly, finish the final set of 3s at the lightest/first set of the 2s.

Competition: 80 min

Warm up: 15 min
See Above

Workout 1: 15 min
EMOM 12:
Min. 1 | :30 Wall Walk
Min. 2 | :30 Box Jump Over (20/24 in)
Min. 3 | :30 Pistol

Stimulus & Goals
  • Constantly moving for the entire :30 interval.
  • 2-5+ wall walks
  • 10-15+ box jump overs
  • 8-16+ single-leg squats
Strategy
  • You get four opportunities with each exercise. Go into each interval trying to get as many reps or more as the last.
  • Choose scaling options or variations of each movement that allow you to practice the most challenging version of that movement given your capacity.

Workout 2: 20 min
Today’s Rx

Workout 3: 10 min
AMRAP:
Push Press
– Use 70% of 1-rep max.

NOTES
  • This is the fourth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our capacity to push press for reps at a moderate load,
  • Base the percentages on a recent 1-rep max.
  • Treat this like your only 3-minutes of fitness for the day and don’t hold back!
  • Take the bar from the floor.
  • Aim for 5+ reps every :30-:40 at a minimum.

Workout 4: 15 min
3 sets for load:
20 Dumbbell Deadlift
– Rest :30
8 Bulgarian split squats / leg
– Rest as needed between sets

NOTES
  • Perform 20 DLS with a pair of DBs as fast as possible. Rest :30, then perform the split squats with one or two DBs held at the hang

Stretching: 5 min
2 sets:
:30 Standing Quad Stretch / side
:30 quad foam roll / side
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2021 CrossFit Games Event 10

8/30/2022

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WARM-UP
1 set:
100-m Run
10 alternating Samson stretches
10 Situps

1 set:
100-m run
20 Double knee in Plank
10 alternating V-ups

1 set:
100-m run
10 Up-Downs
10 V Ups

1 set:
200-m run
10 Burpees
10 Toes-to-Bar

NOTES
  • Use today’s progressive warm-up to build up to your running pace and your variation of the toe-to-bar.
  • Begin to strategize with your partner on how you are planning on breaking up the reps and runs.
  • If you don’t have a partner, try completing this workout as an individual.

RX
2021 Event 10
For time with a partner:
30 Toes-to-Bar
1.5-mile Run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

INTERMEDIATE
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

BEGINNER
For time with a partner:
20 Hanging Knee Raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

Stimulus & Goals
  • 25:00-30:00
  • Aligns with the July focus – 2021 CrossFit Games workout event 10.
  • Partition the runs and toes-to-bars as needed between partners.
  • Complete each set of toes-to-bar in 2:00 or less.
  • Break the runs into manageable distances that allow you and your partner to complete the 1.5-mile run in 12:00 or less.
Strategy
  • Opt for shorter distances on the run to keep paces faster. 200-m or 400-m runs are ideal.
  • Break the T2B up as needed. 3-5 reps at a time is a good volume for most athletes.
  • More advanced athletes can opt for larger sets.
  • If 15 unbroken reps are easy for both partners, scale up the workout to 20 synchro T2B while still splitting the runs.

Competition: 85 min

Warm up: 20 min
See above

Workout 1: 30 min
2021 Event 10

Workout 2: 15 min
3 sets for quality:
10 DB windmills / arm
20 GHD Hip Extension
:30 GHD hip extension hold

NOTES
  • Use a weight for the DB or KB on the windmills that you can perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.

Workout 3: 10 min
AMRAP 10:
9/12 Assault Bike
10 Ring Dips

Stimulus & Goals
  • 5-7+ rounds
  • Spend no more than 1:00 on the bike.
  • Choose a movement for the dips that you can perform the 10 reps in 3 sets or less.
Strategy
  • On this workout, look to start off fast. There is no reason to hold anything back. Challenge yourself to keep the bike under :45 on each round.
  • If the dips are easy, consider performing them as strict instead of using a kip. This will increase the difficulty significantly.

Stretching: 10 min
2 sets:
:30 Lacrosse Ball Roll / Foot
:30 Sit and Reach

​
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Alternative Athletics: 5 rounds

8/29/2022

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Warm up 
1 set:
:20-:30 Handstand
2-3 handstand push-up negatives
200-m Row (sprint)
5 Handstand Pushup with a hold at the top & bottom
200-m row (sprint)
5-10 handstand push-ups

RX
5 rounds for time:
400/500-m Row
1:00 Handstand Pushup

INTERMEDIATE
5 rounds for time:
400/500-m row
1:00 Dumbbell Shoulder Press - Floor (20/35 lb)

BEGINNER
5 rounds for time:
200/250-m row
1:00 Pushups

Post-workout
Accumulate:
60 alternating push-up + DB Renegade Row
– Perform push-ups with hands on the DBs.

Stimulus & Goals
  • 12:00-15:00.
  • Both a “For time” and “For reps” workout to encourage athletes to go fast and take chances.
  • Begin the 1:00 clock for handstand push-ups as soon as the row ends.
  • Complete 10-15 handstand push-ups every round.
Strategy
  • Don’t take additional rest after the row. Get up off the rower and kick-up onto the wall as soon as possible.
  • Perform 2-3 sets of handstand push-ups in the 60-second window.
  • Scale the handstand push-ups up to a deficit if able to complete more than 15 reps each round.

Competition: 75 min

Warm up: 20 min
2 sets:
1:00 Row
10 hamstring scoop stretch / side
10 Overhead Squat (PVC)
10 alternating “T” push-ups
5 Up-Downs + max-height vertical jump
1 set:
5 hang muscle cleans (35/45 lb)
5 Power Clean (35/45 lb)
5 high Hang Power Clean (35/45 lb)
3 sets:
5 hang power cleans
– Build in load at 5 reps/set before switching to 3s.

NOTES
  • Move through the 2 sets of the general warm-up at a steady pace without rushing. The up-down + vertical jumps shouldn’t be rushed. Reset between reps, kick the feet back, then pop-up and jump as high as possible as quickly as possible.
  • The tall power clean involves shrugging the shoulders to lift the bar and dropping under in the receiving position. No dip or drive of the legs is used.
  • After the lifting, move through the HSPU and rowing progression at a steady pace with :15-:30 of rest between movements.
  • Finish the final 200-m and 5-10 hspu at a sprint pace & without any rest between movements

Workout 1: 15 min
For load:
3 hang power cleans
– Build to a 3-rep max.

NOTES
  • This is the fourth week in our third cycle. The goal is to test how well focusing on speed at submaximal loads contributes to our 3-rep hang power clean.
  • Base the percentages on a recent 1-rep max.
  • Lift as heavy as possible for 3 unbroken reps.
  • Keep the bar above the knee for all reps.
  • Rest 2:00-3:00 between sets and take no more than 2 attempts at a single weight if you fail a set.

Today’s General Warm up
See above

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
4 sets for load:
6 weighted Chin up
25 seated rows with a band
– Rest 2:00-3:00 between sets.

NOTES
  • Perform the weighted chin-ups with a :01 pause at the bottom of each rep/in the hang. For the rows, loop a thick band around the base of an upright, sit on the floor with the feet straddled, and row quickly to the stomach. Roll up a towel to create a handle if desired.

Stretching: 10 min
Accumulate:
1:00 Banded Shoulder Stretch / Side
1:00 reach, roll, and lift
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Alternative Athletics: Time Increase

8/28/2022

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1 set:
P1:
1:00 Assault Bike
P2:
:30 alternating Shoulder Taps
:30 Kang squats

1 set:
P1:
1:00 bike
P2:
:20 top-of-Ring support hold.
:10 rest
:20 bottom of ring support hold (feet on the ground)

1 set:
P1:
1:00 bike
P2:
:20 top-of-ring support hold
:10 rest
:20 bottom of ring support hold (feet off the floor)
2 sets:
5-7 Kettlebell Swing each

Pre-workout:
5 sets:
3 low-ring muscle-up transitions
– Rest 1:00-1:30 between sets.

RX / Intermediate
For reps:
1:00 Kettlebell Swing (35/53 lb)
1:00 Assault Bike calories
2:00 Kettlebell Swing
2:00 bike calories
3:00 KB swings
3:00 bike calories

BEGINNER
For reps:
1:00 KB swings (18/26 lb)
1:00 bike calories
2:00 KB swings
2:00 bike calories
3:00 KB swings
3:00 bike calories

Competition: Rest Day 
​
Stretching
2 sets:
:30 Standing Quad Stretch / side
:30 Foam Roll Quad / side
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Weekly Update 8/28 - 9/3

8/28/2022

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8/28
RX
For reps:
1:00 Kettlebell Swing (35/53 lb)
1:00 Assault Bike calories
2:00 Kettlebell Swing
2:00 bike calories
3:00 KB swings
3:00 bike calories

8/29
RX
5 rounds for time:
400/500-m Row
1:00 Handstand Pushup

8/30
RX
For time with a partner:
30 Toes-to-Bar
1.5-mile Run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

8/31
RX
For load:
3 sets:
Every 3:00
1 Front Squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

9/1
RX
AMRAP 15:
5 Strict chin-ups
10 DB bench presses (35/50 lb)
15 Dumbbell Deadlift

9/2
RX
6 rounds for time:
50 Double Unders
25 weighted sit-ups (14/20 lb)
​
9/3
RX
For time with a partner:
30 Clean and Jerk (95/135 lb)
30 Muscle Up
30 Snatch
– One partner works while one rests. Partition the reps as needed.
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Alternative Athletics: Chipper

8/27/2022

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WARM-UP
2 sets:
10 PVC Pass-throughs
10 PVC Good Mornings
10 PVC Overhead Lunge
:20 side plank hold / side
200-m run

1 set:
:30 Samson stretches / side
5 Squat Therapy
– Hold the bottom of the squat for :03.

2 sets:
8 Situps
8 Box Jumps
8 Wall Balls
8 Burpees-to-target

Pre-workout:
EMOM 5:
5-10 heavy Wall Balls shots
– Use a load heavier than typically used and/or throw to a higher target.

NOTES
  • Treat the 2-round general warm-up as skill work. Don’t rush any of the movements and try to find quality positions.
  • Stretch out the hips, and anything else you want to stretch, before performing 5 wall squats with a :03 at the bottom of each.
  • Finish the warm-up with 2 sets of 8 reps of every workout movement. Go slow on the first set, then sprint the second set to get primed for the workout.

RX
For time:
50 Situps
40 Box Jumps (20/24 in)
30 Wall Balls (14/20 lb) (9/10 ft)
20 Burpees-to-target
1,000-m Run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

INTERMEDIATE
For time:
50 sit-ups
40 box jumps (16/20 in)
30 wall-ball shots (10/14 lb) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups

BEGINNER
For time:
40 sit-ups
32 step-ups (16/20 in)
24 wall-ball shots (10/14 lb) (9/10 ft)
16 burpees-to-target
800-m run
16 burpees-to-target
24 wall-ball shots
32 step-ups
40 sit-ups

Stimulus & Goals
  • 17:00-24:00
  • Big down and up “grindy” chipper of more simple movements with a lot of movement interference.
  • Expect to be faster on the way down and a bit slower on the way back up.
  • Perform the run in 4:00-6:00.
Strategy
  • This is a great opportunity to build stamina, endurance, and grit. Charge through the descending reps of the first half of the workout with little regard for pacing. Expect to slow down on the way back up, but hang on to your pace as much as possible.
  • If going “full send” isn’t something you have the capacity for, take each movement 10 reps at a time. Perform 10 of every movement, take a quick breath, then get right back to another set of 10. Keep this strategy going for the entire workout.
  • Regardless of your strategy, run just a little faster than you want to. The temptation is to try to recover here, but we want it to be a challenge that has you more tired on the 2nd set of burpees than on the first.

Competition: 80 min

Warm Up: 15 min
See Above

Workout 1: 25 min
Today’s Rx

Workout 2: 15 min
Every 1:30 x 8 sets:
3 Push Press (60%)

NOTES
  • Today is the third week in our third cycle. We will focus on consistency and speed with submaximal loads.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy in today’s session, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
  • With today’s push press, think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.

Workout 3: 15 min
Every 3:00 for 5 sets:
For load and speed:
10 DB bench presses
20 Pushups

NOTES
  • The goal is to move through the 30 reps as quickly as possible. Use a weight on the DB bench with which you can perform at least 5-reps before breaking. Drive the DBs to the sky and focus on a solid lockout on each rep. The push-ups will get hard, but the goal is to finish the reps in as few sets as possible. Both of these movements will help strengthen and stabilize your shoulder-to-overhead.

Stretching: 10 min
Accumulate:
1:00 Couch Stretch / side
1:00 quad foam roll / side
1:00 Plank
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Alternative Athletics: 4 Rounds

8/26/2022

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WARM-UP
2 sets:
5 hang High Pull Clean (35/45 lb)
5 hang Muscle Clean
5 Front Squat
5 Hang Power Clean

1 set:
5 hang power cleans (20%)
4 hang power cleans (30%)
3 hang power cleans (40%)
3 hang power cleans (50%)

NOTES
  • Run through a quick barbell warm-up to loosen up the body.
  • If desired, throw in some light rowing before or after each set of the barbell general warm-up.
  • Build up in load on the hang power cleans with a focus on speed. Every rep should be executed as fast as possible so that you’re primed to move quickly during your working sets.

RX
4 rounds for time:
5 Squat Clean (105/155 lb)
20 Hand Release Push-ups
80 Double Unders

INTERMEDIATE
4 rounds for time:
5 squat cleans (85/115 lb)
15 hand-release push-ups
50 double-unders

BEGINNER
4 rounds for time:
5 squat cleans (65/95 lb)
20 hand-release knee push-ups
80 Single-Unders

Post-workout:
EMOM 7:
1 hang clean (squat or power)

Stimulus & Goals
  • 9:00-14:00.
  • Barbell load should be considered moderate to light.
  • The squat cleans should be completed in :30-1:00.
  • Push-ups done in 1-4 sets.
  • Double-unders should be completed in 1:00-1:30.
Strategy
  • Break up the push-ups and double-unders into sustainable sets so you can push the back half of the workout.
  • Take a small rest after the double-unders before tackling the cleans.
  • If feeling good after the 3rd round, attempt unbroken and/or large sets on the final round. Only do this if you’ve been able to move consistently through the first 3 rounds with little to no rest.

Competition: 70 min

Warm Up: 15 min
See  Above

Workout 1: 15 min
Every 1:30 for 8 sets:
3 Hang Power Clean (45-55%)
– Above the knee

NOTES
  • Today is the third week in our third cycle. We will focus on consistency and speed with submaximal loads.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
  • Think about jumping the weight up to your shoulders and driving your elbows through as quickly as possible. On the return, think about pushing the bar back to the hang position.

Workout 2: 15 min
Today’s Rx

Workout 3: 15 min
5 sets for load:
3 High Pull Clean
3 high hang clean

NOTES
  • Use a heavier weight than you used for the main lift and focus on speed through the middle of the lift.
  • Use a light weight on your first set of high hang cleans to dial in the technique. Then add weight as you feel comfortable.
  • High hang snatch (the high hang clean is no different. Just use a clean grip.)

Stretching: 10 min
2 sets:
:30 Banded Shoulder Stretch / Side
:30 Wrist Extension Stretch / side
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Alternative Athletics: Ascending

8/25/2022

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Warm Up:
1 set:
1:00 Row, Assault Bike, Skierg, or Run (200-m)
10 singles leg toes-to-bars / leg
:10 Samson stretches / leg
:20 side plank hold on elbow / side
10 Alternating Single-Arm kb Strict Press /
Arm (light)

1 set:
1:00 row, bike, ski, or run (200-m)
:20 scale hold / leg
5 split squats / leg
:20 side plank on hand / side
10 DB shoulder press (workout weight)

1 set:
1:00 row, bike, ski, or run (200-m)
– Go fast.

Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep Weighted Pull up / chin-up
– Rest 1:00 between sets.

RX
AMRAP 10:
1-2-3-4…
DB Turkish Get-up (35/50 lb)
Strict Chest-to-Bar Pullups
– Continue adding 1-rep to each round until time expires.

INTERMEDIATE
AMRAP 10:
1-2-3-4…
DB Turkish get-up (25/35 lb)
Strict Pullup
– Continue adding 1-rep to each round until time expires.

BEGINNER
AMRAP 10:
1-2-3-4…
DB Turkish get-up (10/15 lb)
Ring Rows
– Continue adding 1-rep to each round until time expires.

Competition: Rest Day
​
Stretching
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation
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CrossFit Total

8/24/2022

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Picture
WARM-UP
On a 5:00 clock:
:30 Row (easy)
:30 row (hard)

2 sets:
10 double Dumbbell Deadlift
10 DB Goblet Squat
10 DB Shoulder Press
100-ft double-DB overhead carry

1 set:
10 empty bar Good Mornings
10 empty bar Back Squat
10 empty bar shoulder presses

2 sets:
5-10 back squats
3-5 shoulder presses
– Build in load

NOTES
  • Spend 5:00 on the rower to get generally warm. Increase the intensity of the hard efforts across the 5 sets of work.
  • Grab a light pair of DBs and use them to take the body through increasingly longer ranges of motion with the RDLs, squats, presses, and overhead carry.
  • Perform a set of good mornings, squats, and presses with an empty bar to continue dynamically stretching the body.
  • Perform 2 quick sets of squats and presses at lighter loads before starting the clock for the workout.

RX / Intermediate / Beginner
CrossFit Total
For load:
1-rep max Back Squat (3 official attempts)
1-rep max Shoulder Press (3 official attempts)
1-rep max Deadlift (3 official attempts)

Treat it like a meet!

Stimulus & Goals
Lift as heavy as possible for each movement.
  • Take 12:00-15:00 to complete the squat, 10:00 for the shoulder press, and 12:00-15:00 for the deadlift.
  • Complete at least 3 heavy singles for each movement.
  • Rest 1:30-3:00 between lifts.
Strategy
  • Take small rest breaks at the start of each section of the workout and increase rest as loads get heavier.
  • Never rest more than 3:00 between lifts to stay warm and keep your momentum going.
  • Today, be conservative. If you’re questioning your ability to hit a specific load, pull-back about 5-10 lbs for your attempt. If it goes well and you want to try to go heavier, go for it. If it doesn’t go well, move on to the next movement.
  • Focus on speed across all of your warm-up sets. Practice moving quickly to teach your body to be quick!

Competition: 80 min

Warm up: 20 min
See Above

Workout 1: 30 min
CrossFit Total

Workout 2: 20 min
AMRAP 10:
1-2-3-4.. etc.:
DB Turkish Get-up (35/50 lb)
Strict Chest-to-Bar Pullup

Stimulus & Goals
  • 5 rounds or more.
  • Slower-paced workout to promote recovery, but still gives athletes the potential to move with intensity if they’re feeling good.
  • Take the body through different ranges of motion.
  • Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.
Strategy
  • Hold on to 2s or 3s for the strict C2B as long as possible, then switch to singles.
  • Alternate arms every round for the TGU or switch arms halfway through every set.
  • Aim to minimize transitions to and from each movement. There may be a lot of resting in the middle of every set for both movements, so get started right away to save time.

Stretching: 10 min
2 sets:
:30 Scorpion Stretch hold / side
:30 pigeon pose / leg
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Alternative Athletics: 5K run

8/23/2022

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WARM-UP
1 set:
400-m Run

50-ft of each:
toe walk
heel walk
Bunny hop
High Knees in place
butt kickers
Lateral shuffle / direction
Ladder Carioca / direction
High knee skipping
Walking Lunge
Broad Jumps
Burpees + Broad Jumps

1 set:
:30 Calf Stretch / leg
:30 Leg Swing / leg

EMOM 3:
200-m run
– Increase pace each minute.

NOTES
  • Start the warm-up with a slow 400-m jog.
  • Run through 50-ft of line drills for each movement. The distance doesn’t have to be exact, but try to move at a consistent pace with little rest between movements.
  • Expect to feel like you’re doing a mini-workout by the time you get to the lunges.
  • After some brief stretching, perform a 3 x 200-m run on the minute to build in pace and practice running FASTER than you’ll start off with for the 5k run.

RX / Intermediate
For time:
5,000-m Run

BEGINNER
For time:
AMRAP 25:
400-m run
– Rest 1:00 between runs.

Post-workout:
For completion:
100 abmat sit-ups

Stimulus & Goals
  • 20:00-30:00.
  • Longer, monostructural benchmark.
  • Fast on the first mile, moderate pace in the middle, and finish with a sprint.
Strategy
  • Perform this workout with some level of ability to know your distances/split times throughout the workout.
  • At a minimum, we’d like you to be able to see your pace every 800-m. This will give you an idea of how fast or slow you’re going through the workout.
  • Perform your first mile around 90% effort, your second mile around 80-90%, and then ramp up the pace on the final 3rd of the workout and finish with a sprint at the end.

Competition: 85 min

Warm up: 15 min
See Above

Workout 1: 30 min
Today’s Rx

Workout 2: 15 min
Every 1:30 for 8 sets:
3 Hang Power Snatch (45-55%)
– Above the knee

NOTES
  • Today is the third week in our third cycle. We will focus on consistency and speed with submaximal loads.
  • Base the percentages on a recent 1-rep max.
  • While the weight is not very heavy, remember the intention of this cycle: focus on the quality of movement while moving as quickly as possible. If you are moving “fast” and your technique deteriorates, then you are moving too fast.
  • Think about jumping the weight up to your overhead position and driving your elbows up and back. This will help keep the bar closer to your bottom. On the return, think about pushing the bar back to the hang position.

Workout 3: 15 min
5 sets for load:
3 Snatch Grip Deadlift with a pause at mid-thigh
3 Snatch High Pull

NOTES
  • Increase load across as many sets as possible. Use the same weight for both lifts. The pause at mid-thigh should be ~:02. Focus on hitting positions over adding weight.

Stretching: 10 min
Accumulate:
1:00 Sit and Reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 Lacrosse Ball Roll / Foot
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