CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: During the Build & Technique we can have athletes overload their Power Snatch weight and build to a heavyish set of 3. Then athletes will complete “I GOT OPTIONS” on the 0:00 athletes will complete 9-6-3: Power Snatches and Burpee Box Jump Overs, on the 10:00 12-9-6: Power Snatches and Box Jump Overs, on the 20:00 15-12-9: Power Snatches and Bar-Facing Burpees. Let’s cap athletes at 8:00 for each couplet to allow for at least 2:00 of rest before the next couplet.
STIMULUS: Today’s workout is a Threshold workout.
STRATEGY: Athletes should choose a Power Snatch weight they can complete the first complete in quick singles, the second in 1-3 sets, and the third in 1-3 sets.
SCALING: Athletes should focus on choosing the correct barbell weight to allow them to complete Power Snatches with the above strategy. We will cap athletes at 8:00 for each couplet to allow for 2:00 of rest before the start of the next.
SCORING: Athletes’ will record the time it takes them to complete each couplet. Their score will be the Sum Total Time of all three.
EFFICIENCY TIPS
“I GOT OPTIONS”
-Heavy Power Snatch: athletes should complete Snatches in steady singles and push the pace on the Burpee Box Jump Overs
-Moderate Power Snatch: athletes should pace the Box Jump Overs and hold on for bigger sets on the Snatches
-Light Power Snatch: athletes should pace the Bar-Facing Burpees and hold on for bigger sets on the Snatches
STRENGTH
Power Snatch (10 min to establish)
WOD
“I Got Options” (3 Rounds for time)
“I GOT OPTIONS”
[On the 0:00]
9-6-3:
Power Snatches
Burpee Box Jump Overs
[8 Minute Time Cap]
[On the 10:00]
12-9-6:
Power Snatches
Box Jump Overs
[8 Minute Time Cap]
[On the 20:00]:
15-12-9:
Power Snatches
Bar-Facing Burpees
[8 Minute Time Cap]
*Score = Sum Total Time of 3 Rounds
RX+
M-135/95/75, F- 95/65/55
M 30/24″, F- 24/20″
RX
M-115/75/65, F- 75/55/45
M 30/24″, F-24/20″
50-59
M-95/65/55 F-65/45/35
M – 24″/20″, F-20″/16″
60+
M-95/65/55 F-65/45/35
M – 24″/20″, F-20″/16″ – Step Overs
Basics
9-6-3 each round. PVC/BB
Box Step Overs