Call Us: (703) 688-2397

Friday 7/14 WoD

13
Jul

Friday 7/14 WoD

SKILL/STRENGTH:
Hang Snatch (Above Knee)

5×2

Notes
Athlete should perform each set with 5-10lbs more than their heaviest weight two weeks ago. If athlete was not present for that workout, they should perform that here instead.
Above knee = directly above kneecaps.

TIMECAP: 20:00

WOD
For Time:
150 Double Unders

3 Rounds:
10 Strict Handstand Pushups
15 Toes-to-Bar

150 Double Unders

TIMECAP: 15:00
GEAR: 2

SCALING GUIDE
Double Under: Athlete should be able to complete each set in no more than two minutes. Scale repetitions accordingly. Scale movement to single under.
Strict Handstand Pushup: Athlete should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to handstand pushup negative, Box L headstand pushup, or box handstand pushup negative.
Toes-to-Bar: Athlete should be able to complete each round in no more than 90 seconds. Scale repetitions accordingly. Scale movement to straight hanging leg raise or toes-to-kettlebell variation.


EXTRA WORK:
1) AMRAP 12:
5 Single Arm Kettlebell Swings, left
4 Single Arm Kettlebell Swing + High Pull, left
3 Single Arm Kettlebell Snatch, left
5 Single Arm Kettlebell Swings, right
4 Single Arm Kettlebell Swing + High Pull, right
3 Single Arm Kettlebell Snatch, right

GEAR: 2

Notes
The purpose of this complex is to help the athlete understand that the kettlebell snatch is essentially a variation on a kettlebell swing, rather than a variation on a dumbbell snatch. The rep does not begin from the floor, and there should be a noteable hip hinge/relatively little knee flexion at the bottom. Athlete should use a moderate weight and work at a moderate pace, keeping a focus on technical proficiency.
The linked video (you can also view it here https://www.youtube.com/watch?v=XHlXPW8R3OU ) goes through the progression, as well as a top-down kettlebell snatch progression which can be useful for helping athletes learn this. I suggest setting aside 5-10 minutes for working through this progression prior to starting the clock!

2)
Bike/Row/Run

@ 6:
Assault Bike 10:00
Row 10:00
Run 10:00

Leave a Reply