Workout of the Day
STRENGTH
Pause Hang (Squat) Snatch
2-2-2-2-2
Notes:
Pause for 1 full second at the hang, with the barbell just above the knee, on each rep. This is a full snatch, receiving the bar in a full depth overhead squat. Beginner athletes may do a Pause Hang Power Snatch + Overhead Squat to a depth they can control and maintain points of performance.
METCON
For Time
10-8-6-4-2 Reps Each Of:
Hang Power Snatch
Alternating Single Leg Squat (Pistol)
Chest to Bar Kipping Pull-Up
Notes:
The intent today is a relatively fast workout, ideally under 10 minutes. The barbell and pull ups should be achievable in 1-2 sets from the beginning, so scale accordingly. The pistols are total, alternating reps (10 alt/5ea in first round), and should be deliberate. Choose a scaling option that is challenging enough you cannot rush through it.
HPS suggested loading:
+/115#/75/45/-
Pistol Scaling:
A. With hand assist: grabbing the toes
B. Box Pistol
C. Pistol with toes on calf/ankle
D. Single Leg squat to bench/box, with optional plate counterbalance
Pull Up Scaling:
A. 6-5-4-3-2 CTB (20 reps)
B. Kipping chin over bar pull ups
C. 5-4-3-2-1 Strict Pull Ups, “peak pull”
C. Jumping CTB Pull Ups
CrossFit Group Class Programming Template (WK2/8)
Sarah Mount performing an acoustic set at the 3rd CFSBK Community Art show in 2016
