Thursday April 18, 2024

Warmup

2:00 bike/row

10/side Russian KBS

10/side upright row

5/side hang KBS

10/side gorilla row

10/side RDL

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

BB Warmup

5 shrugs

5 high pulls

5 hang muscle snatches

5 power snatches

Skill/Strength

Work up to a heavy snatch

WOD

CrossFit Games Quarterfinals Workout #1 (BHCF version)

4 rounds:

1 minute max alternating DB snatch

1 minute max cal row or bike

1 minute max single DB box step ups (20’ box for everyone)

1 minute rest

 Your score is the total reps accomplished.

Choose your own DB weight.

F:  KB swings instead of DB snatch; unweighted step ups

P1/P2:  as written

C:  barbell snatch (135/85); row cals; double DB (50/35) box step ups

Modify C by using a lighter barbell and/or DB.