Moving On

Monday, May 14, 2012

Mobility:
Jog 400 meters
Keg Drill, 2 minutes

Warm up:
3 minutes Double Under Practice, practice unbroken sets of 20 reps
Burgener Warmup with Barbell
Snatch Skill Transfer Series with Barbell
10 minutes to work up to a moderately heavy snatch weight

The Burgener Warmup and the Skill Transfer Series should not take longer than a couple minutes each.  Use a PVC or light barbell as necessary.  If you do not know these two warmup series, perform 15 Overhead Squats and 15 Hang Squat Snatches with a bar of your choice.  Practice the split position if you lack a quality overhead squat position!

Workout of the Day:

2012 CrossFit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds for men and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

Workout scaling and realistic suggestions listed below!

Cool Down:
Row 500 meters
Ankle Mobility, 1 minute each
Straddle Stretch, 2 minutes

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Turtle Power!  Thanks to everyone that came out to support!

This is one of the six workouts that the individual competitors had to complete this past weekend at the Regional Competition.  While I look forward to discussing everything that happened over the past few days, I know you are itching to get back in the gym and train, so lets discuss this very technical workout.

Our recommendations for this workout are to scale the double unders to a number that you feel comfortable doing unbroken.  The rep scheme is meant to be “on the minute.”  The idea is that not only are the double unders tiring, but if you are inefficient at them, your shoulders will be tired going into the snatches.  Scale the number to 5, 10 or 15 reps as needed so that you can also have time to focus on your snatch!

The snatch starting weight is 155lbs for men and 105lbs for women.  This is advanced and not something we expect most people to be able to do, let alone increase the weight by 10 lbs every minute!  For most athletes, we will be recommending starting with a weight they are comfortable with and only increasing the weight if they are successfully completing the snatches.  Feel free to start light, working on form and incrementally work up to a higher weight.  Don’t be in a hurry!  Focus on the mechanics and form before focusing on how much weight you are moving!

Since most people will not be performing this workout as prescribed, we will be changing the format to a 20 minute time cap.  This means that every minute on the minute for 20 minutes, you will be performing your given set of double unders and one snatch.  You can change the weight as you like, but you will be performing 20 snatches total.  If you want to perform this workout as prescribed, the workout is over once you miss the lift at any given weight.

Check out this short clip of McCoy nailing 225lbs under pressure in the stadium this weekend!  Awesome stuff…

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