CrossFit WOD, March 24, 2022

December 12, 2022
CrossFit WOD, March 24, 2022



6:00 AMRAP
10m Low Crawling Lunge
10 Goblet Squats
7 Banded Russian KBS
3 Broad Jumps

Specific Prep

Prep [15:00-25:00]
(Coach led)
Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch
Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat + Hip Snatch
Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch
Build to weight for weightlifting portion

Points of Performance and Coaching Cues:
Power Snatch: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.
Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

Scaling Considerations
Snatch Complex: Just work through 5 hang power snatches on the minute to work on form and technique. Going to a trainer bar or even a PVC Pipe with help with form and technique.



Power snatch + hang power snatch + OHS (2.2.2 x EMOM 10:00)

Choice on Loading today; Priority is SOLID/SNAPPY reps all the way through

hang Power Snatch + OHS (2.1 x EMOM 10:00)

Keep weights on lighter side today; Priority is SOLID/SNAPPY reps all the way through

Specific Prep

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.
3/3 box step overs
3 burpees
3 burpee box step overs (practicing footwork to stay tight to box)
3 burpee box jump overs

American KBS: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button.
5 Russian swings
5 American swings

Scaling Considerations
American KBS: First scale will be to lower the weight, then next would be to change to a Russian KBS. After that a KB Deadlift would be the best option to limit dynamic loading.
Burpee Box Jumps: For this one we want to move to burpee step-ups first and then next to burpees to target, and finally just scale to a traditional burpee.



Daken (AMRAP - Rounds and Reps)

8:00 AMRAP
10 American Kettlebell Swing 45/25#
1-2-3-4-5-6-7…. Burpee Box Jump Overs 24/20"

Open/RX+: 55/35#
Goal: Get through the 7 BBJO round and into the round of 8 BBJO.
This one is simple, but very effective at getting the stimulus we are looking for today. This one should be a short burner with the emphasis on staying steady on the KBS and pushing the pace during the BBJO.

Daken (BUILD) (AMRAP - Rounds and Reps)

8:00 AMRAP
10 Russian Kettlebell Swing 35/18#
1-2-3-4-5-6-7…. Burpee Box Step-Up 24/20"
rKBS: lighten load or KB DL
burpee Box Step up: lower box, burpee to 6" target, or standard burpee

Cool Down/Stretch

Mobility [53:00-60:00]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon

Accessory Work

Metcon (3 Rounds for reps)

A. Strict Toes to bar or Strict knee-raises; 3 sets of 10
(Perform the eccentric or "lowering" portion of the exercise slowly and with control)

B. Ball Slam; Tabata – 20 on/10 off x 8 Rounds
Begin with the ball overhead, feet outside of shoulder width and slam the ball to the ground
following through until the arms are below the chest)

C. Rolling Planks; Accumulate 50 (25 each side) with as little rest/sets as possible

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