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CrossFit WOD, August 31, 2021

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Tombstone

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"

B) Skill Transfer Exercises Snatch
3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength
2-position Snatch (5x (1+1))
1 Below the Knee Snatch + 1: 1" off the floor

Pre-MetCon Warm-up
Warm-up
1:30 Min Row/Ski/Bike
then
All on rings (if attempting ring MU):
8 Hanging Scap retractions
4 Kip to Swing
2 Strict Pull Ups, 2 Ring Dips
15 Banded Good Mornings
10 Handstand Shoulder Shrugs
10 Handstand Hold Shoulder Taps
into
2 Muscle Ups
10’ Handstand walk
2 Deadlifts (at workout 225/155)
10’ Handstand walk
2 Deadlifts (at workout weight 315/225)

Metcon
10:00 Cap
7-8 Optimal
Metcon (Time)
For Time:
5 Muscle Ups (OR 10 Burpee Pull Up)
25’ Handstand walk (OR 5 Wall Walk)
RX
10 Deadlift 185/125
25’ Handstand walk (OR 5 Wall Walk)
5 Deadlift 225/155
25’ Handstand walk (OR 5 Wall Walk)
5 Muscle Ups (OR 10 Burpee Pull Up)

RX+
10 Muscle Ups
50’ Handstand walk
15 Deadlift 225/155
50’ Handstand walk
10 Deadlift 315/225
50’ Handstand walk
10 Muscle Ups

Strength
Bench Press (5-3-1-5-3-1-5)
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%

* superset last 3 sets with 12 Dumbbell Push Press *

Finisher
Metcon
3 Rounds:
10 Downward Dog to Upward Dog Transitions
10/10 Windmills
10/10 Bulgarian Split Squats

Hypertrophy
Pull-up (Strict) (9×5)
Perform strict Pull-ups for the prescribed sets and reps
Metcon
4×12 Lat Pull Downs
3×10-12 Reverse Grip Lat Pull
Downs
4×10-12 Banded Seated Row
Supported Single Arm Row (4×10-12)
Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Barbell Curl (4×12-15)
Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
Standing Alt DB Curls (4×12)
Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.

Post Workout Mobility
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)

Conditioning
Metcon (Time)
Row ""Anaerobic"" Workouts
3 Sets
1000m at easy/mod pace
-2min rest-
500m at moderate pace
*4min rest between sets

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