Scaling:
Today we are going heavy relative to each athlete’s capacity. Even though most athletes can perform this workout as prescribed, the challenge is the technical complexity of the movement. Only add load if your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Power Snatch
Find a gym near you:
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Featured photo:
Taken by Tai Randall during Open Workout 24.2 at Blacksheep CrossFit in Boynton Beach, Florida.
On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch
10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches
For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.
Post load to comments.
Goal: Technical practice and application. Percentages are based on your best power snatch.
Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.
When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.
At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.
Athletes cannot drop the bar between their power snatch and hang squat snatch.
Scaling:
Intermediate option:
Intermediate athletes can perform this workout as prescribed.
Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch
From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches
Resources:
The Hang Power Snatch
“What Is a Snatch?”
Scaling:
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Shoulder Press
The Push Press
The Push Jerk
The CrossFit Open Kicks Off in 2 Days
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Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
7 sets for load of the complex:
4 hang squat cleans
2 push presses
Post total load to comments.
Scaling:
We are going heavy in today’s workout. Remember, heavy is relative to each athlete’s capacity. This complex is meant to be performed unbroken — once the barbell is picked up, it does not return to the ground until the complex is complete or you fail the set. Remember, a failed set still counts as an attempt. Athletes should continue to add load across as many sets as possible as long as technique remains solid.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Hang Clean
The Push Press
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.
The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.
Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups