CrossFit 2023.01.11 2500米划船+100次28KG壶...

COMPETE – 23.01.11

WARM-UP

1 set:

1:00 row

10 alternating scorpion stretches

10 KB deadlifts

1 set:

1:00 row

10 alternating hamstring scoop stretch

10 single-arm KB swings/arm

1 set:

1:00 row

10 burpee broad jumps

10 Russian KB swings

1 set:

1:00 row

10 Russian KB swings

NOTES

Perform the first few sets at an easy, conversational pace. As you get to sets 3 and 4, increase the pace and find your workout speed.

Start with a lighter KB and increase the load as you feel more comfortable.

5 rounds for time:

400/500-m row

20 Russian KB swings (53/70 lb)

NOTES

Stimulus & Goals

14:00-18:00.

Use a heavier loading on the KB than normal.

Keep the row to 2:30 or less.

Spend 1:00 or less on the KB swings.

MAIN LIFT

3 sets for load:

1 snatch high pull

1 hang power snatch

1 hang squat snatch

2 drop sets:

1 complex @ 95%

1 complex @ 90%

NOTES

For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.

Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

Rest 3:00 between sets.

ACCESSORY - I

3 sets for load:

5 hang snatch pulls

– Build to a heavy set of 5 reps.

NOTES

For Accessory – I, build to a heavy set of 5 hang snatch pulls. All sets should be heavier than the top set of your Main Lift.

STRETCHING

2 sets:

1:00 foam roll lower back

1:00 foam roll quads