Icebreaker

CrossFit Hard Boiled – CrossFit

Mobility

To be done before/after class



Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side

Foam Rolling: Thoracic (Upper Back) – 2:00

Barbell Assisted Thoracic Opener – 2 sets of 1:00

Wrist Stretches – :30s in each position (Video)

Couch Stretch – 2:00 Each Leg

Ankle Flexibility (Dorsiflexion) – 1:00 ea

———-

Hang Snatch

To be done before class



EMOM



On the Minute x 11:

Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch

Set #2 (1:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch

Set #3 (2:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

– Rest 1:00 –

Set #4 (4:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch

Set #5 (5:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

Set #6 (6:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

– Rest 1:00 –

Set #1 (8:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

Set #2 (9:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

Set #3 (10:00) – 2 Hang Squat Snatches @ 85% of 1RM Snatch

———-

Pt.1: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double-Unders

Pt.2: Metcon (No Measure)

Rest 9 Minutes before starting



On the Minute x 9:

“X” Thrusters (95/65)

“X” CTB Pull-Ups

“X” Barbell-Facing Burpees

Level 1 – 5 Repetitions

Level 2 – 4 Repetitions

Level 3 – 3 Repetitions
Stimulus wise, we are looking for each and every round to be unbroken on the Thrusters without question. We want a load that is challenging metabolically, but not to the point where we need to break it up due to lungs, or legs (conditioning, or strength).

On the CTB Pull-Ups, we want to choose a level as well that we are very, very confident we could complete the first 5 rounds unbroken with. If we break the repetitions once for a very brief moment, this is of course acceptable, understanding that the aim for the rounds is to be done by the :45s mark.

On the barbell-facing burpees, we are looking for our most efficient footwork. We naturally are moving with good speed here, but not to the point where we are wasting energy with extra steps or movement.

To trial this if we are unsure of which repetition scheme to choose for today’s work, complete a full round and check the clock. Visualize how we would approach this as if it were the full nine rounds. We are looking to be complete by the :45s mark. Time remaining inside of the minute is rest.

There will not be a score for this portion, with instead it’s purpose being training our transitions and focusing on our pacing.

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