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WOD

CrossFit WOD, January 11, 2021

By January 10, 2021No Comments

1.11.2021

Daily Mindset
"To succeed in life, you need three things: a wishbone, a backbone and a funny bone." -Reba McEntire
Three themes to take into our day.
To have a "wishbone": Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.
To have a "backbone": The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
To have a "funny bone": We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, "Life is too short to take things seriously." Let’s enjoy the ride.

Warm-up
[5:00-12:00] 2 Rounds
30 Seconds Hollow Hold
30 Seconds Air Squat (Arms Overhead)
30 Seconds Active Samson
30 Seconds PVC Overhead Squats

Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Teach / Specific Prep
[12:00 – 20:00] STRICT PULL-UPS – Lats
• The lats are big contributors to each movement today
• On the strict pull-ups, we want to press down on the bar to initiate the movement
• On the hang power snatches, we want to press the bar into the body to keep it close
• This slight press back on both helps engage the big upper body muscles
• In the strict pull-up specifically, it takes some strain off the biceps, which fatigue easier
• Press down, then pull up
Movement Prep
30 Second Hollow Hold on Floor
20 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups

HANG POWER SNATCHES – Timing
• With strict pull-ups to follow, the timing of the pull will be important today
• If we try to rip the light bar overhead for 20 reps, it will negatively effect the pull-ups
• Let’s practice keeping the elbows locked until we reach triple extension
• To do that we’ll work a few different drills from the hang position in movement prep
Movement Prep
5 High Hang Jump Shrugs (Pockets)
5 Hang Jump Shrugs (Above Knees)
5 Hang High Pulls
5 Hang Power Snatches

Weightlifting
[20:00-30:00]
Hang Power Snatch (EMOM 10:00 X 2 reps)
NOTES:
• Every minute, athletes will complete 2 hang power snatches
• There is the option to increase in weight or stay at one moderately challenging load across
• Use moderate weights that balance both technique and power
• These are designed to be completed unbroken
• Record the heaviest load lifted for the score

Primer
[30:00-35:00] 1 Round With Workout Weights:
10 Air Squats
5 Hang Power Snatches
3 Strict Pull-ups

Metcon
[35:00-55:00]
No Air (AMRAP – Rounds and Reps)
"No Air"
AMRAP 15:00 @ 85%
30 Air Squats
20 Hang Power Snatches (75/55)
10 Strict Pull-ups

OPEN (RX+): 30 Air Squats + 20 HPS (95/65) + 5 Bar Muscle Ups

GOALS/STIMULUS
• Choose moderate weights that balance technique and power
• Athletes can increase or stay the same across
• This simple triplet workout that follows combines two bodyweight movements with a light weight hang power snatch
• The air squats will go quickly, but we’ll have to grind through the final two movements
• The intended scoring range is between 3 to 5 rounds but can range a lot based on your capacity. If you’re holding 80-85%, you should feel ok to go 5 more minutes at the end of the 15 minutes.

HANG POWER SNATCHES
• This light weight hang power snatch should be something you can complete in 2-4 quick sets
• Hang is defined as anywhere above the knees

STRICT PULL-UPS
• If you have over 10+ strict pull-ups unbroken, let’s complete this as written
• If you’re not there yet, consider reducing the rep number or choosing a variation from modifications
• This station is ideally completed in 1 minute or less

No Air (BUILD) (AMRAP – Rounds and Reps)
AMRAP 15:00 @ 85%
30 Air Squats
20 Hang Power Snatches (45/35)
10 Strict Banded Pull Ups or Ring Rows

Let’s choose a little more difficult pull Up variation today

At Home Program
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Air Squats
20 Single DB Hang Power Snatches
10 Strict Pull-ups

MODIFICATIONS
BARBELL HANG POWER SNATCHES
• Single Dumbbell Hang Power Snatches
• Kettlebell Swings
STRICT PULL-UPS
• Reduce Reps
• Ring Rows
• Banded Strict Pull-ups
• Double Dumbbell Bent Over Rows
• Dumbbell Plank Rows

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