CrossFit Turbocharged – CrossFit
Warm-up
10 Push ups
10 Light Med Ball Cleans
10 Light Wall Balls
10 Light KB Muscle Snatch
Deadlift
Deadlift 3×5
Followed by…
Snatch Grip Deadlift 2×8 @ 50-60% of your 1rm standard Deadlift.
Do these Snatch DL sets at half the speed of your standard first pull of a Snatch. You will feel like you are going in slow motion. Good. Tweak anything needed in your movement during these sets. Keep good body awareness during these sets to ensure good positioning.
What’s the difference between our Snatch Grip Deadlifts vs a standard Deadlift? For those who are new at this type of deadlift, our grip is much wider and therefore we must start lower to the floor to accommodate. Point your feet slightly outward to help you push the knees outward so that you have more of a clear bar path. And, we keep that chest much more vertical for starters. Remember that we are essentially working the first pull of our Snatch.
Metcon (Time)
For Time:
25-20-15-10
Buy in: 20 Hang Power Snatch (95/65) (rx+115/85) (don’t sacrifice movement just to go unbroken. Break, breathe and reset if need be)
Wall Balls (20/14) (rx+men hit just above target. Women, hit red target)
Med Ball Cleans (20/14) (rx+40/30lb slam ball add med ball slam at the top of each rep) Catch in a deep squat with each rep.
On/Off Push Ups on Med Ball One hand is on the ball with one on the floor. Do a push up and explosively turn it into a plyo push up that allows you to land on the other side of the med ball. Essentially, with your hands now opposite from their starting position. Repeat.