Ashburn CrossFit – CrossFit
Alternate 2 laps around the gym with Line Drills:
Knee to Chest
3 Air Squats + Broad Jump
Overhead Stretch on Wall – 1 Minute
Ankle Stretch on Box – :30 Seconds Each Side
PVC Pass Throughs – :30 Seconds
PVC Overhead Squats – 10 Slow Repetitions
20 min to Review and Prep WOD Movements:
Snatch: Pop the bar up fast, and get under it! THat’s what the 1/4 squat is for. 🙂 If you are pushing the weight out, it is too heavy.
10 Second Receiving Position Hold
Hang Muscle Snatch – BIG Hip Pop
Hang Power Snatch*
* Coach’s Call
5 Tall Hops
5 Lateral Jumps
10 Slow Air Squats
With a lot of hip extension in today’s workout (Snatch, Lateral Jumps AND air squats all need big hips!), we want to make sure we dial in our pacing efforts as to not gas out early on. Looking for consistency across all three sets. This can happen by approaching round one like it is round 2. This will help athletes make a decision on how they want to approach the snatches. If they are strong on the barbell, this might be unbroken. If they know that 10 will be a battle, breaking it up into 5-5 or 6-4 will help them move through better. Pace on the jump overs should be consistent, but not very fast. Fast jump overs likely mean extra rest before the air squats. Getting done a few seconds later, but immediately transitioning to the air squats is favored here. On the squats, some breakup options include 15-15, 12-10-8, or 9-8-7-6. Moving at a pace that athletes won’t slow down on will allow them to find the extra gear in the last round when they know nothing is to follow. This workout will be taxing to the lungs and heart, of course, but with the weighted movements, we are looking a strength endurance as well. How long can you keep solid form and keep going in a movement? That’s where learning how to break up rep into sets for YOU is key.
3 Power Snatches
6 Lateral Jumps Over The Bar
9 Air Squats
10 Power Snatches (45/35)
20 Lateral Over The Bar Hops
30 Air Squats
Time Cap 17 min.
Power snatch should be completed in 1-2 sets each round. Newer athletes can take snatch from the hang position. If needed, scale reps to 7/12/20.