Thursday, May 17, 2012

2005-03-226370Scene from the 2008 CrossFit Games

Workout of the Day

Strength:
Snatch
2-2-2-2-2-2 resting 2 min between sets.  Do not string together.  Hit one, drop, reset hit the second. Moderate weight throughout.

Conditioning:
4 Rounds for time:
250m row
5 Power Snatch (145/95)
10 Bar facing Burpees
Rest 2 minutes
3 minutes max double unders 

This workout is designed to tax our fittest and strongest athletes.  If you're not there yet, but want to get there, be patient, check your ego, and understand that getting a little better every day is a faster path than trying to jump ahead.

Scaling options:
Reduce weight on Power Snatch to something you can set the bar down and go again immediately for 5 reps for at least the 1st set.  In other words, chose a weight that enables you to keep moving and keep the power output high and the bar gazing/bouncing to a minimum.
If you are still learning good tecnhique on the Power Snatch (almost everyone is), e.g. you can't resist the temptation to pull or jump early, lower the weight and do them from High Hang position or Low Hang position, and next Rest/Recovery/Skill Day make use of the opportunity to work on your O lift technique. Don't go heavy with bad technique then whine about about your back ache and miss the workout tomorrow.
If you cannot do double unders, do max double under attempts. 

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Showing 2 comments
  • Christie Densmore
    Reply

    Thanks for adding the detailed scaling options and explanations – it helps!

  • Richard Zapata
    Reply

    This is back when the Games were known as the Waste Management CrossFit Games.

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