CROSSFIT – Tue, Aug 15

Peak 180 – CROSSFIT

Warm-up

Warm-Up: 8:00 minutes

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

10 Squat Y’s, Light Load

7 Tall Muscle Snatch

8 Snatch Grip Push Press

Weightlifting

Snatch

Weightlifting

3 Position Snatch

*Mid-Thigh, Low Hang, Floor

Every 90 seconds, 6 Sets

Set 1: @ 60%

Set 2: @ 60%

Set 3: @ 65%

Set 4: @ 65%

Set 5: @ 70%

Set 6: @ 70%

Extra Instructions / Points of Performance

We are looking to hit a 3 position snatch on the 90 second mark for 6 sets with the goal of accomplishing this with no misses and having each set feeling clean and efficient. The first position will be from mid-thigh, somewhere between a classic high hang and hang position, then we will move to below the knee for our second lift and finally to the floor. The last lift from the floor does not have to be touch and go, but can be if the athlete chooses. Be patient and focus to stay over the bar, accelerate through the hips, and keep the bar close as we pull into a full squat snatch.

Barbell Free:

Every 90 seconds, 6 Sets

10 KB Sumo Deadlift High Pulls

10 Russian American KB Swings

10 Jumping Air Squats

Max Calories in Remaining Time, Any

Metcon

“The Hurricane” (Time)

For Time:

21/15 Calorie Assault Bike

21 Power Snatches

15/11 Calorie Assault Bike

15 Power Snatches

9/7 Calorie Assault Bike

9 Power Snatches

15/11 Calorie Assault Bike

15 Power Snatches

21/15 Calorie Assault Bike

21 Power Snatches

Load: 75/55

Time Cap: 15:00 minutes

Alternate Variations

Level 2:

For Time:

15/11 Calorie assault Bike

15 Power Snatches

12/9 Calorie assault Bike

12 Power Snatches

9/7 Calorie assault Bike

9 Power Snatches

12/9 Calorie assault Bike

12 Power Snatches

15/11 Calorie assault Bike

15 Power Snatches

Load: 75/55

Level 1:

For Time:

15/11 Calorie assault Bike

15 Hang Power Snatches

12/9 Calorie assault Bike

12 Hang Power Snatches

9/7 Calorie assault Bike

9 Hang Power Snatches

12/9 Calorie assault Bike

12 Hang Power Snatches

15/11 Calorie assault Bike

15 Hang Power Snatches

Load: 45/35lb

Masters 55+:

Same as Level 2, but option from the hang

Sweat:

Replace bar with 1-2 dumbbells – from floor or hang

Extra Instructions

Goal Time Domain: 11-15 minutes

The real challenge of this workout begins after the set of 9, so make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout.

Primary Objective: Complete within the time cap

Secondary Objective: Complete each set of snatches in less than 2 breaks

Aerobic Power / V02 Max / Barbell Cycling

RPE 9/10

Accessory Work

Optional Accessories

4 Sets, For Quality

6-8 Barbell Cuban Press 40×1 Tempo

10/10 Single Leg GHD Hip Extensions

100ft Reverse Sled Drags