Posted on Leave a comment

January 26, 2018

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][image_with_animation image_url=”7305″ alignment=”” animation=”Fade In” box_shadow=”none” max_width=”100%”][text-with-icon icon_type=”font_icon” icon=”icon-exclamation-sign” color=”Extra-Color-1″]

Please note

We will be closed tomorrow, Saturday the 27th while we host the CrossFit Adaptive certificate course.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

1 RM Squat Snatch

For today’s skill work we are working up to a one rep max squat snatch for the day.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. If you are unable to safely overhead squat, talk to your coach about trying out a split snatch instead.

WOD

AMRAP in 10 Minutes
20 one arm alternating kettlebell cleans 32/24 kg
10 goblet step ups 32/24 kg, 24/20″

Workout notes

Today’s workout is a time priority couplet where you will use a kettlebell for both movements.  Most athletes will want to choose their weight based on the goblet step ups.  Adding weight to the step up increases the difficulty by a lot.  You’ll need to carry the kettlebell at  your chest using both hands throughout the entire range of motion of the movement.  Pay special attention to the height of your box.  Use a height with which you can keep your chest upright as you climb the box.  Performing one arm cleans with a kettlebell requires different technique when compared to a dumbbell clean.  Each rep starts by deadlifting the kettlebell from the floor between your legs and driving it upward by creating vertical hip drive.  At the end range of motion rotate your wrist around the kettlebell so it finishes on the outside of your shoulder with your elbow tucked in.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][/vc_column][/vc_row]

Leave a Reply