On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats
* A new sets begins every 90 seconds
* These 6-rep sets are designed to be completed unbroken with a focus on quality over speed or load
* 1 High Hang Power Snatch (Pockets)
* 1 Hang Power Snatch (Above the Knee)
* 1 Power Snatch (Floor)
* 3 Overhead Squats
* The tendency as the weight gets heavier is to blend the first and second position
* Be sure to have a clear difference between the two “hang” positions on the snatch
* Athletes can build in weight as they see fit
4 Rounds For Time [20 Minute Cap]:
10 Burpee Pull-ups
20 Hang Power Snatches 45/35 (Rx+ 75/55)
21/15 Calorie Assault Bike *or* 30/21 Calorie Row
## DESCRIPTION
* We’ll kick off this two part day with some snatch technique that will carry over well into the metcon
* Athletes will complete 6 sets of 6 unbroken reps on the barbell:
* 1 High Hang Power Snatch (Pockets)
* 1 Hang Power Snatch (Above the Knee)
* 1 Power Snatch (Floor)
* 3 Overhead Squats
* The goal here is to use light-moderate weights that support excellent technique
* We’ll then move into a 4-round triplet workout
* Let’s cap this piece at 20 minutes (5 minutes average per round)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Foundations (Ages 16-54) click here
## HOME GYM
4 Rounds For Time:
10 Dumbbell Facing Burpees
20 Alternating Dumbbell Snatches
400 Meter Run
# GENERAL WARM-UP #
## Run Warmup
2 Minutes Easy-Moderate
## 30 Seconds Each
PVC Around the Worlds (15 Each Each Direction) [Video](https://youtu.be/VuGpprSlAts)
PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)
PVC Overhead Squats [Video](https://youtu.be/AeoiSQnrHV8)
PVC Sotts Press [Video](http://youtu.be/a-iuHd5iZTU)
PVC Arch Hold [Video](https://youtu.be/NsElA8x9pvo)
PVC Hollow Hold [Video](https://youtu.be/ZWSDpsgZH4w)
# Dumbbell Warm-Up #
10 DB Deadlifts
10 DB Swings
10 DB Front Squats
10 DB High Pulls
10 DB Presses
10 DB Alternating Snatches
# PRACTICE ROUND #
4 Dumbbell Facing Burpees
4 Alternating Dumbbell Snatches
100 Meter Run