Feb 12, 2017

Monday 2017.02.13



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs

Then
- 3XBurgener Warmup cycles (PVC/empty bar – finish with ground to overhead range of motion)

WOD: OPEN WOD 11.1
MEN -
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double-unders
-15 Power snatches (75lbs)

WOMEN -
Complete as many rounds and reps as possible in 10 minutes of:
- 30 Double-unders
- 15 Power snatches (55lbs)

Double-under: This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power Snatch: This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.


Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


5 comments:

AARON DEVAN said...

5rnds+30du+10snatch

Brandie Wempe said...

3rnds+10du

monroe said...

3 rounds, 30 DU, 6 snatch Rx

Mike Humble said...

3 rnds + 10du at CrossFit Frederick in Frederick, MD.

Matt Slyder said...

2+20