Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Technique & Skill FUN-RAP
Warm-up and review movement points of performance for the Barbell Full or Power Snatch, Inverted Burpees & Strict Toes-to-Bar, Knees-to-Elbows, or Hanging Knee Raises.
12:00 AMRAP of
Round one is 1 rep of each movement, Round two is 2 reps of each movement, Round three is 3 reps of each movement, Round four begins again at 1 rep of each movement… continue completing rounds and reps in this manner until the 12:00 Mark.
1,2,3,1,2,3,1… x Full or Power Snatch
1,2,3,1,2,3,1… x Inverted Burpees
1,2,3,1,2,3,1… x Strict TTB,K2E or Hanging Knee Raises
Notes: Emphasis is on quality movement execution and development rather than an overall volume achievement. Weights for the barbell movement may be light for technique work or work as challenging/heavy as athletes wish; keeping in mind the pending challenges that may be ahead for Week 2 of the CrossFit Open 2024 which drops today at 3pm. Strict core work will attempt to apply a controlled 2 second leg raise, 1 second hold at the top, 2-3 second negative (One starting point for developing this ability begins with attempting to apply control on either side of the rep to stabilize the ‘swing’). Inverted Burpees may scale to either Reverse Burpees, Wall Walks, or Inchworms (push-up optional for today).
Post scores to comments.
“Brick”
In teams of two athletes complete the following for total points (reps).
2 Rounds of
2:00 x Full or Power Snatch (95/65lbs)**
:15 x Rest/Transition
2:00 x Max Reps Partner Slamball (Catch on the Bounce)
:15 x Rest/Transition
2:00 x Max Reps Partner Wallball (Over Rig)
:15 x Rest/Transition
2:00 x Toes-to-Bar/Knees-to-Elbows**
:15 x Rest/Transition
**During these 2:00 intervals the teammates switch working/resting every :30 seconds.
Notes: Movement points of performance, scaling options, and training intentions will be covered during the whiteboard brief. Let’s get some of that unit cohesion going with this gem of a little partner WOD… before we are all no repping each other mercilessly (fairly) during FNL. PS, a Partner Wallball that the Rig rejects = Brick = No Rep.
Post scores to comments.
