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190315

15
Mar

190315

CrossFit Rectify – CrossFit

Warm-up

Tabata stretching for 5 minutes:

20 seconds dynamic or static stretching/10 seconds rest and transitioning to other side

Coach’s choice in stretching the following-

1. shoulders

2. hips

3. calves/ankles

4. hips/hamstrings/quads

5. shoulders

Then

3 Min AMRAP:

With an empty barbell moving at a steady pace-using a hook grip!

5 Snatch-grip DL from just below the knee

5 hang power snatches

5 Inch worms + push-up

5 bar-hanging kips

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
All athletes NOT in the open, regardless of RX, or scaled, will complete the full 12 -minute workout including the 3 minute rest after the first 3 rounds.

Tips:

Snatch

-Use a hook grip!

-Narrow (1-2 inches narrower than you normally snatch for PRs) grip saves the shoulders overhead but relies heavily on the pull and opening hips.

If snatch is less than 60% of 1RM=rep all 10 snatches if possible

If snatch is 60-75% of 1RM=Break up snatches into no more than 2 sets if possible

If snatch is 75% of 1RM or more=drop from the top with control and repeat.

Bar-facing burpees

-move with a purpose

-step up from burpee to save shoulders and legs

-face the bar when you jump with both feet, but initiate a step turn-out to position you for a quick drop down facing the bar for the next bar-facing burpee.

Bar muscle-ups

-Knuckles over the bar

-If you chicken wing more than 2 times in a row=drop down, reset. Pull into the hips!

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Cool Down

Coach’s choice!

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