COMPETE – 23.01.07

WARM-UP

2 sets:

1:00 single-unders

10 muscle snatches

10 snatch-grip push jerks

10 snatch-grip overhead lunges

10 alternating Spiderman stretch + reach

– Use either a PVC or an empty barbell.

1 set:

10 kip swing on rings

10 jumping ring dips

10 overhead squats (empty barbell)

10 bar-facing burpees

10 low-ring muscle-up transitions

3 sets:

5 bar-facing burpees

5 overhead squats

2 ring muscle-ups

– Rest as needed between movements and sets.

NOTES

Use either an empty barbell or PVC for the first two sets. Complete all 4 snatch drills unbroken, resting as needed between sets.

During the first two sets, work on keeping the bar close to the body, keeping the eyes locked forward for all 30 reps, staying back on the heels, and stretching out the shoulders during both the pulling and pressing exercises.

Rest as needed between movements during the 3 building sets, but practice hitting each movement with speed. Increase loading on the overhead squats until you reach your workout weight.

11.4

AMRAP 10:

60 bar-facing burpees

30 overhead squats (90/120 lb)

10 muscle-ups

NOTES

Stimulus & Goals

CrossFit Games Open workout 11.4.

1+ rounds.

Overhead squats should be completed in 4 sets or less.

Have at least 1:00 to attempt muscle-ups or their scaling options.

3 rounds for time:

25 sit-ups

18/25 cal. Echo bike

– Rest 2:00

3 rounds for time:

25 GHD sit-ups

18/25 cal. Echo bike

NOTES

Stimulus & Goals

Complete each couplet between 8:00-12:00.

Go unbroken on both the sit-ups and GHD sit-ups.

Finish the bike in 2:00 or less.

ACCESSORY - I

Every 3:00 for 15:00:

8 DB rear foot-elevated split squats (8/leg)

15 barbell good mornings

NOTES

In Accessory – I, use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. For the good mornings, use a light load.

STRETCHING

2 sets:

1:00 foam roll lower back

:30 cat-cow

:30 standing pike stretch