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Monday 200817 DB & Run

CrossFit Malibu zoom session 9AM

Monday’s WOD at 7, 9, 10 and 4pm

For Time Complete:
24 Alt Hang DB Snatch (50/35#)
400m Run
20 Alt Hang DB Snatch
400m Run
16 Alt Hang DB Snatch
400m Run
12 Alt Hang DB Snatch
(post time, load, and scaling)
Intended Stimulus
We start off the week with a fast and fun one! Can you display the mental fortitude to run three 400s as if it were the final run in the workout? Can you fight the urge to set down a heavy DB as you alt hang snatch? That is the goal today! Pick a DB that you want to set down after 12-15 reps (and maybe you end up having to), but MAYBE you hold on for the last few reps to get the that 400m run. This is a fast one, and what you put into each run is what this workout will give back to you.
General Warm-up
After going for a group 400m run, get in some pvc pass throughs and good mornings. Move through a quick Burgener Warm-up on the PVC. Then, get in 10 air squats, 10 push-ups, and a nice long hang from the pull-up bar. In your station, get in 10 broad jumps. Then, do 10 more squats and hold a long down dog.
Specific Warm-up
Grab a single DB for a basic DB warm-up on each arm ( 5 reps DL, HPC, FS, PP). Get in a set of 10 alt hang snatch. Practice the transition of DB from hand to hand. Switch in front of the face on the way down, or bring the DB to the shoulder and then switch hands on the way back to the hang. Grab a heavier DB for another round of basic DB on each side. Continue practicing the alt DB hang snatch until you find the perfect load. Then, do 12 alt hang snatch and a 200m run as a heart rate spike.
Workout Notes
The perfect load for you is one where you are walking the line between needing 1 break per round, but potentially able to hang on and finish because the mind overrides the body and the positive self-talk takes over. This workout is really made on the runs, however. If you jog, you’ll finish the workout, and maybe even be really sweaty. BUT, if you run each 400 like it’s the last one, like it’s for time, that will take this simple workout to the next level. So… do that!
Finish
Finish with some nasal breathing exercises in child pose and spend some time in supine figure four to take care of the glutes and low back.

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