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Workout – Monday, July 11

TIMELINEINTRODUCTION
0:00 – 11:00 General Warm-Up (11 min)
11:00 – 16:00 Specific Warm-Up (5 min)
16:00 – 36:00 Skill/Strength (30 min)
36:00 -39:00  Pre-WOD Break/Prep (3 min)
39:00 – 57:00 WOD (18 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
Today’s workout is a spin-off of 19.4 (Level-Up Challenge is 19.4), in which we see some intervals consisting of burpees, gymnastics, and snatches. Overall we want a fast pace from start to finish knowing that there are 3 minutes of rest in the middle. We also want everyone to move as deep as possible into the second interval, which is why we subbed in chest to bar pull-ups for the muscle-ups. The barbell is designed to be light today and should be completed in two sets or less for the first two sets and no more than three sets in the final. Scaling burpees to up-downs might be appropriate for some members to move quickly and maintain today’s stimulus.

Before the workout, we will max out our full snatch from the ground. Members should have some solid numbers to go off of if they were here last week for the hang snatch max!
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

Snatches should be done at a weight that allows the athlete to move the bar quickly and to complete the reps each round in 1-2 quick sets. 

Breathing and maintaining a consistent pace throughout the burpees will help to manage fatigue and will help the athlete to keep moving. 

C2B Pull-ups can be scaled as needed to allow the athlete to complete the reps in 1-2 quick sets each round.
Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength.

Snatches should be done at a moderate weight that the athlete can move with some speed. 

Breathing and maintaining a consistent quick pace throughout the burpees will help to manage fatigue and will help the athlete to keep moving. 

Focussed breathing during the three minute rest should be sufficient to allow a similar power output in the second couplet. 

C2B Pull-ups can be scaled as needed to allow the athlete to complete the reps in 1-2 quick sets each round.
Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout.

The weight today is not meant to be exceptionally heavy so IS athletes should work close to Rx weight and attempt to do large chunks of reps at a time. 

Breathing and maintaining a consistent quick pace throughout the burpees will help to manage fatigue and will help the athlete to keep moving. 

Focussed breathing during the three minute rest should be sufficient to allow a similar power output in the second couplet. 

This is an excellent opportunity to work on linking larger sets of C2B pull ups in a WOD – provide some good cues pre WOD to boost your athletes’ chances of success.

WARM UP: 00:00 – 16:00 (16 MINS)

GENERALSPECIFIC
AMRAP X 6
100m run
10 PVC Pass Throughs
10 PVC Around the Worlds
10 Up-Downs
1 RDS
1. Snatch DL x 5
2. Down Shrug x 5
3. Down Shrug w/ elbows x 5
4. Muscle Snatch x 5
5. Hang Power Snatch x 5
6.  Overhead Squat x 5
7. Power Snatch x 5
8.  Squat Snatch x 5

Skill/Strength: 16:00 – 36:00 (20 MINS)

OPTION 1OPTION 2
20 MINS TO BUILD TO 1RM SNATCHEvery 3:00 x 6
4 DBL DB Hang Snatch + 3 DBL DB Snatch + 2 DBL DB Devils Press

PRE-WOD BREAK/PREP: 36:00 – 39:00 (3 MINS)

WOD: 39:00 – 57:00 (18 MINS)

OPTION 1OPTION 2
“Kinda Sorta 19.4”
For Time:
3 Rounds of:
10 Snatches (95/65lbs)(43/29kg)
12 Bar Facing Burpee
-Rest 3 mins-
3 Rounds of:
10 C2B PU
12 Bar Facing Burpee

12 MIN CAP
“Remote Kinda Sorta 19.4”
For Time:
3 Rounds of:
12 Alt. DB Snatches
12 DB Burpee Jump Over
-Rest 3 mins-
3 Rounds of:
10 Renegade Rows
12 DB Burpee Jump Over

12 MIN CAP

POST WOD: 57:00 – 60:00 (3 MINS)

ACCESSORYCOOLDOWN
N/A1:00 Forearm Stretch
:45 Thread the Needle Stretch/Side

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