Friday 7.28.17 WOD

Warm-up

“Burpee Breakdown”
8-6-4-2
Squat Thrust
Push up
Squat Jump
Jumping Jack

Skill Review

With an empty Barbell:
5 Muscle Snatch
5 Back Squats
5 Power Snatch
5 Goodmornings
10 Single Leg Glute Bridge each leg w. 1 ct hold at top.
*Add light weight and repeat one more round

Strength

1) Box Squat
7 x 3 @60-70%, every 60s.
– use 13-15″” Box.
– +5% from last week
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 60% for all sets.
– This % is of your athletes 1RM Back Squat.
2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.
Training Intent
Final week of Box Squats. Loads should be slightly heavier but speed/technique should be on point by now. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable your athletes as they can always go lighter.

WOD

CrossFit Games Open 13.1
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

– All Levels: Scale down each weight by 10-20#s
– Score = total reps
Alternate Beginner Workout:
AMRAP 17:
40 Burpees
30 Deadlifts (135, 95)
30 Burpees
20 Deadlifts (115, 75)
20 Burpees
10 Deadlifts (95, 65)
Training Intent
Consistent breathing and pacing the entire workout. If an athlete is not comfortable with the snatch, but does not want to perform the beginner version of 13.1 they can sub power cleans for snatches. Consider the total volume of burpees and make sure your athletes are focusing on breathing during their sets as this can make or break this workout.

$ Out

Deadbug + Reverse Crunch: 3 x 10. Rest 60s.
Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed.

 

By | 2017-07-26T13:19:15-04:00 July 27th, 2017|WOD|Comments Off on Friday 7.28.17 WOD