By jeremyjones

diablo crossfit strong is the new pretty black and white

Katie is another perfect example of “Strong is the new pretty” (just like the girls in the article below)!

Mobility: Hip Mobility.

Skill Practice Warm Up: None.

Workout: Squat Snatch

7 x 1 (7 sets of 1 reps “across,” the same weight for all sets)


If you are completely unable to do squat snatches, you should start this cycle with power snatch + overhead squat + snatch balance (that would be one ‘rep’) unless otherwise stated here. The bar should be relatively ‘light’, but full range of motion is a must (especially on the OHS). Keep doing this barbell complex until you are able to receive the bar below parallel. Doing this drill regularly (with a load of consistent mobility work) will get you MUCH better at snatches within a matter of weeks!

Super Set: Ring Dip

Perform a set of 3-5 reps of ring dips (or ring push-ups) in between each working set of snatch.

Metabolic Conditioning Workout: “Tunnel of Love” – As many rounds as possible in 8 minutes.

50m overhead plate walk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

5 bumper plate burpees (same)

Row (Advanced: 300m, Intermediate*: 250m, Novice: 200m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 1 – 3.5 rounds

Coaching Tips: Move quickly on the overhead carries. If you move slowly, you will have to hold the weight overhead for a longer period of time (versus moving faster and bringing it down for more frequent rests). Sprint through the bumper plate burpees, but maintain a flat back. Try to go hard on the row. This will be the bulk of the time, and the best place to gain ground.

Log your results online by clicking here.

Compare To: New Workout!

Article: Little Girls: Strong is the new Pretty


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