Strength
Front squat
Heavy 3
Workout
12 min AMRAP
20 Sit ups
14 DB Snatch (alt) – AHAP
8 Box step overs (24/20) – same weight as snatches
*Sit ups unweighted
**You might be feeling some tight shoulders/upper body after Wednesday’s man makers and handstand push ups. If holding the bar in the front rack is already a struggle for you, spend some time rolling out your lats so you can get those elbows nice and high for those front squats.
It doesn’t hurt to get in some Crossover Symmetry work beforehand, either, since we’ll be going overhead again today with dumbbell snatches. This workout is a little unique in that you get to pick your poison. Go heavy on the snatches if you want to make it more of a strength workout, or go lighter if you want more cardio. You have to use the same weight for both arms, as well as for the step overs. Other than carrying it like a bag of groceries that’s sliding down the front of your body, you can hold the dumbbell any other way – on your shoulder, overhead, on your back, in the front rack, goblet style, suitcase style, etc. We did some step up work in the past, so we still want you to try to step up onto the box with your lead leg as much as possible before the trail leg joins. Avoid looking like a decrepit old man barely breaking parallel with his upper body.
The sit ups will prep you for “Annie” next week, so try to do each set fast and unbroken. Push yourself backwards and try to keep your hips down as you ‘kip’ your way back up.
Daily Read
Jazzercise Turns 50