CrossFit Malibu, Virtually- 9am Recorded Class
4 Rounds For Time:
21 Alt DB Snatch (50/35#)
15 Front Squats (45kg/30kg)
9 Shoulder to Overhead (45kg/30kg)
Today we have an all weightlifting triplet that you will cycle through 4 rounds for time. Notice that the prescribed loads are moderately-light (in the grand scheme of weightlifting WODs that is). That means the goal today is to stay moving through each of the movements, going mostly unbroken and letting the volume of work and the speed with which you move be the challenge, rather than simply the load chosen for each movement.
Let’s go for a classic CrossFit warm-up here. After getting in some simon shuffle and spending some time in lizard lunge on each leg, get in a 5 min AMRAP of 10 air squats, 10 push-ups, 10 up-downs, and 10 glute bridges. We’ll move into some good mornings and then some tempo air squats (3 seconds on the way down, 3 second pause, fast up!) before moving into our specific warm-up.
Move to your barbell or DBs for a basic warm-up: 10 deadlifts, 10 hang cleans, 10 front squats, 10 strict press. Lets move to the DB for 10 single arm deadlifts and 10 alt hang snatch. We’ll then continue through the movements adding load each time until you decide what load will be best for you to nail the intended stimulus! Lastly, complete 10 alt DB Snatches, 10 Front Squats, and 5 Shoulder to Overheads as a heart rate spike to prep for the intensity that is ahead!
For those without barbells, use a set of DBs for the front squats and the shoulder to overheads. Those can be jerks, push presses, or strict presses. Notice that the loading of the DB Snatch is roughly half of the loading for the squats and presses. That means if you are using DBs for the entire workout, you’ll likely use the same DB for all 3 movements. For example, If you choose to use 40# for the Alt DB Snatch, the use 40# in each hand for the front squats and the presses. If you use 40# for the DB Snatch, but then use a barbell, it will likely be around 40kg.
We will finish with some forearm stretching and smashing as well as a nice 2 min child’s pose, working on the shoulders and low back.