By jeremyjones

diablo crossfit it is perfectly acceptable to rest in this position for this workout

This resting position is completely acceptable (and recommended) during the minute rest on today’s workout!

Mobility: Hip Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging hang power snatch (70-85% of your max power snatch approximately). Plan on hitting that weight for at least 3 or more singles. Really focus on using the Hook Grip (the coaches will be enforcing this)!

Workout: “The Captain’s Chair”

In 14 minutes –

Row (Advanced: 2000m, Intermediate*: 1700m, Novice: 1500m)

1 minute rest, then with the remaining time perform as many rounds as possible of:

5 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 53lbs)

10 dumbbell shoulder to overhead (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

30 double unders OR 90 single unders (both are considered ‘Rx’ today)

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

Scaling Guide: 4 – 8 rounds. Scale up to 135/83lbs and 50 double unders per round for an extra challenge.

Coaching Tips: Start the row at a conservative pace (add 15 or more seconds to your 500m sprint time). Maintain that pace for the first 1000m or so – remember that the big number on the monitor is your ‘500m pace’. If you are feeling good, speed up your pace by taking your 500m split time down by 5 or so seconds. As you come into the final 200-400m, try and speed up a bit more. If you are looking for a more ‘brutal’ feeling workout, row as if it was a workout on its own. Don’t worry about the second part. In either case, the first set or two of the snatch/db/du is going to feel terrible because of the row, but don’t worry! It will get bit easier as your body recovers from the row… just long enough for you start going hard as you come into the final minutes of the workout and you start to sprint again.

Try to do the hang power snatches unbroken. Hook grip is must here. If you were squeezing the rower handle too hard, you will know it on the snatches because your grip will be extra fried! Make sure you emphasis lock out on dumbbells. Don’t let them drift out in front at the top. Jerking these will be the ticket for most people (not push press). Single unders are considered ‘Rx’, but you will pay a time penalty because 90 will take you much longer, but if you can do the rest of the stuff ‘as prescribed’ rock the single unders and write RX next to your name!

Log your results online by clicking here.

Compare To: New Workout!

Article: Allison Belger talks about the fact that ‘There are no accountability police.’


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