Click "Workout prep notes available" directly below for the full warm up
Athletes Notes
1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 90% 1 RM Snatch
*Barbell right above knees.
*If you have blocks you can go off of them.
1. Cardio Prep
Row :45 easy
Ski :45 easy
Bike :45 easy
Bike :30 moderate/fast
Ski :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Ski :15 fast
Bike :15 fast
Bike :45 easy
Ski :45 easy
Row :45 easy
AMRAP 5 Minutes
10-15-20-25…
Cal Machine (Athlete Choice)
20-30-40-50…
Double Under
5-10-15-20…
Burpee
-Rest 3:00 between sets-
Target Calories each set: 90/70+
Minimum Calories before scaling each set: none
STIMULUS and GOALS
How to Pace: STEADY! The stimulus today is moderate/high intensity. You will be performing the ascending calorie scheme for all separate sets (separate scores). The goal is to aim for similar scores across rounds or slightly faster for each round.
How it should Feel: GASSY! The goal for all Machines is to get through the round of 20 calories. We want you to hold a consistent 80-85%+ effort across all AMRAPs! Aim to hold 1200+/1050+ calories per hour across all sets and calories.
WORKOUT STRATEGY & FLOW
Row: You should focus on long, strong pulls with each row stroke. The other machines will affect your row but we don’t want you to lose pace. Breathing with each pull will assist you in better pacing and assist in preventing burning out early.
Bike Erg: Let the arms relax here. Get the damper 4-5 and hold a high rpm
Ski: Work to close the hips forcefully each pull and leverage your torso to keep a high output.
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