15. August 2022
Aug.
15
WOD – 08/15/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.
3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar
Strength
Snatch (1×1)
Workout
Metcon (Time)
<p>"Top Gun"<br /><br />Freedom (RX’d)<br />10 rounds<br />10 Dumbbell Floor / Plate Bench Press (2×22.5/15 kg)<br />10 Toes to Bar<br /><br />Independence<br />10 rounds<br />10 Dumbbell Floor / Plate Bench Press (2×15/10 kg)<br />7 Toes to Bar<br /><br />Liberty<br />10 rounds<br />10 Bar Push-ups<br />10 Hanging Knee Raises<br /><br />Target time: 10-12 minutes<br />Time cap: 14 minutes</p>
Cooldown
Warm-up
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Accessory
[Twisted Cross]()
[Bicep Wall Stretch]()