CrossFit 2023.01.23 15次严格双力臂+300次双摇=1...

COMPETE – 23.01.22

WARM-UP

2 sets:

10 alternating scorpion stretches

:30 plank hold

10 toe touches

1:00 run, bike, row, or ski

1 set:

5 deadlifts (empty barbell)

10 sit-ups

:20 jumping jacks

5 hang power snatches

10 V-ups

:20 jumping jacks

5 hang power snatches

10 hanging knee raises

:20 jumping jacks

5 hang power snatches

10 toes-to-bars

3 sets:

5 deadlifts

5 hang power snatches

NOTES

In today’s warm-up, work on building up to the movements you plan to perform in the workout.

Use the last three sets to build to your workout weight.

If you feel like you still need to practice a few snatches or toes-to-bars after the warm-up, feel free to take a few minutes to dial in your movement and scaling options.

220122 W/ SNATCHES

On a 1:30 clock x 5 sets:

10 toes-to-bars

10 deadlifts (75/115 lb)

Max unbroken hang power snatches

– Rest 1:00 between sets.

NOTES

Stimulus & Goals

:30+ of hang power snatch time.

Loading is light, 10 reps in a row for multiple rounds.

Complete toes-to-bars in two sets or less.

DOUBLE-UNDER MUSCLE-UP

For time:

5 strict muscle-ups

100 double-unders

4 strict muscle-ups

80 double-unders

3 strict muscle-ups

60 double-unders

2 strict muscle-ups

40 double-unders

1 strict muscle-up

20 double-unders

NOTES

Stimulus & Goals

8:00-13:00.

Work on strict ring muscle-ups under fatigue.

Complete the muscle-ups in 2 sets or less.

ACCESSORY - I

5 sets:

Every 3:00 complete:

5 high box jumps

50-m sled push

STRETCHING

2 sets:

:30 alternating scorpion stretch

:30 forearm stretch/side