December 30, 2023

CrossFit – Sat, Dec 30

Warm-up

A. General

Lava Traverse Game

The floor is lava! With a partner – athletes race across the gym, but aren’t allowed to touch the gym floor. With 2 10lb plates, they can make it across the floor by both standing on a plate and moving to the next one. If one of the partners touches the floor, they must start back at the rig.

B. Mobility/Activation

2 Sets:

10 Reps Deep Squat Band Y-Pull

0:30 Pull Up Bar Dead Hang

10 Up Downs

C1. Specific

@ empty bar

5 Snatch Grip Deadlift

5 Muscle Snatch

5 Power Snatch + OHS

5 Squat Snatch

2×2-3 Squat Snatch build to workout weight

C2. Specific cont’d

10 Scap Pulls

5 Kip Swings

3 Kipping Knee Raise

3 TTB -or- workout mod

-then

1 Squat Snatch @ workout weight

3 TTB -or- workout mod

4 Bar Facing Burpees

Metcon
Metcon (Time)

5 Rounds For Time

5 Squat Snatch 115/85 lbs

20 TTB

30 Bar Facing Burpees

RX+ Squat snatch @ 70%

TC: 30 Minutes

Score: Time

KG: 52/39

Scaling Options

Beginner

5 Rounds For Time

5 Snatch @ 45/35

12 Hanging Knee Raise

15 Burpees

Intermediate L1

5 Rounds For Time

5 Squat Snatch @ 75 lbs

15 Toes to Eye Level

25 Bar facing burpees

Intermediate L2

5 Rounds For Time

5 Squat Snatch @ 95 lbs

15 Toes to Bar

30 Bar facing burpees

Team Workout (Time)

5 Rounds For Time, w/partner

10 Squat Snatch 115/85 lbs

20 Synchro TTB

40 Bar facing burpees

TC: 30 Minutes

Score: Time

KG: 52/39

Extra Accessory
Post Chain (Checkmark)

Single Leg Glute Bridge

3 x 12/12 reps

Rest 60 seconds between