Warm Up:
2 sets:
20 jumping jacks
10 med-ball front squats
50-ft med-ball overhead carry
10 med-ball push presses to target
50-ft med-ball overhead carry
10 wall-ball shots
Skill Work:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats
BENCHMARK WOD: CFG 2009 EVENT 5
3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
Intermediate:
3 rounds for time:
20 wall-ball shots (14/20 lb)(9/10 ft)
20 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.
Beginner:
3 rounds for time:
20 wall-ball shots (6/10 lb)(9/10 ft)
15 low hang power snatches (15/25 lb or PVC)
– Each snatch begins from below the knee.
Home Workout:
3 rounds for time:
30 single-DB thrusters (20/35 lb)
30 alternating DB snatches
– Use one DB. Alternating arms on the DB thrusters as needed.
Movement scaling options:
Wall balls: Load, wall-ball front squat (overhead limitation), wall-ball push press (squat limitation)
Low hang squat snatch: Load, low-hang power snatch, low-hang squat clean (overhead limitation)
Cool down:
1 set:
1:30 couch stretch/leg