Scaling:
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions
Post time to comments.
Compare to 131031.
Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.
Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions
Hold a plate or dumbbell to chest for back extensions.
♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions
Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions
Hold a plate or dumbbell to chest for back extensions.
Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups
Post rounds completed to comments.
Scaling:
Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.
Beginner Option:
Complete as many reps as possible in 15 minutes of:
Row 500 meters
Max-set assisted push-ups
4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
Post total reps to comments.
Scaling:
All athletes should be able to maintain the format of this workout. Newer athletes can reduce the loading on the kettlebell and drop the total rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
3 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.
Scaling:
This workout is a mental and physical grind. If you are not accustomed to this running volume, significantly reduce the distance. Partition the work in order to sustain intensity.
Intermediate Option:
For time:
Run 5 miles
100 burpee pull-ups
5 rounds for time of:
50 double-unders
16 dumbbell snatches
♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.
Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Post time of the triplet and max load to comments.
Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.
Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.
Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 35 lb ♂ 45 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean