Specific Warm-Up:
1 set:
6 alternating dumbbell snatches, moderate weight
6 sit-ups
3 lateral straight-arm burpees over the dumbbell
50-meter run
1 set:
6 alternating dumbbell snatches, workout weight
6 sit-ups
3 lateral burpees over the dumbbell
50-meter run
– Use workout variations.
WOD:
For time:
80 alternating DB snatches (35/50 lb)
80 sit-ups
80 lateral burpees over the DB
800-m run
Intended Stimulus: 14-20 Min
Intermediate:
For time:
65 alternating DB snatches (20/35 lb)
65 sit-ups
65 lateral burpees over the DB
800-m run
Beginner:
For time:
50 alternating DB snatches (10/15 lb)
50 sit-ups
50 burpees
400-m run
Home Workout:
Same as Rx
Movement scaling options:
DB snatches: Load, reps, substitute hang dumbbell snatches or single-arm dumbbell clean variations to work around limitations
Sit ups: Reps, foot-anchored sit-ups, timed plank hold
Lateral burpees over DB: Reps, burpees in place, up-downs in place
Run: Distance, machine substitutions
Run substitutions: 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, 800/1,000-m row/ski
Cool down / Post-Workout Skill Work:
1 set:
1:00 elevated pigeon stretch/side
1:00 calf stretch/leg