Friends,
The Week Ahead:
Monday – Snatch Mobility and Weighted/Strict Chin Ups as strength, then an EMOM with Snatches and Burpees. To recap… Our Snatch progression over the last few weeks has gone from power snatch, to power snatch with OHS, to squat snatch as strength, and now finally during a WOD. All along we’ve coupled it with snatch nobility and technique work (Sott’s Press and Tall Snatch.) You’ll still get a bit of rest during the EMOM, so you have time to really focus on form.
Tuesday – Our core and cardio day. Landmine Twist and a new variation on Strict Leg Raises up front, then running and kettlebell swings. A timeless classic I’ve been doing over and over when my toddler won’t let me leave the backyard. Decently far as CrossFit goes… 1.5 miles total. Remember, if that distance is intimidating or you struggle to run, please please scale the distance or opt for rowing. Running is particularly human, but any cardio is good for you and will up your CrossFit ability across the board.
Wednesday – Strength Day. High Rep Back Squat coupled with a few cool variations on hip mobility. Then INCLINE Bench Press paired with a barbell Pendlay Row.
Thursday – Sumo Deadlifts as strength, then a short-medium WOD with KB Lunges, KB Push Press, and Double Unders.
Friday – Hero WOD “Artie.” Imagine Cindy with a few Thrusters. We’re also encouraging bar muscle-ups in place of pull-ups if you’d like to practice them. Structured mobility after the WOD.
Saturday – Arm movements as strength, then partner WOD. Turnout for partner WODs have been great the last few weeks!