By Ben Wise
Vanessa’s class starting a workout with Shoulder to Overhead.
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Mobility: Shoulder Mobility.
Skill Practice Warm Up: 6 alternating pistols on the minute each minute for 6mins. (3 per leg). Scale by holding a weight out in front of you or by using a box.
Workout: “Warp Factor” – 5 rounds for time.
3 hang squat snatch (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)
6 jerks or shoulder-to-overhead (same)
100m bumper plate farmer carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25lbs) (2 plates – one in each hand)
40 double unders* (Intermediate & Novice: count attempts)
1 minute rest
*Women’s “As Prescribed” weights and reps (Rx)
Novice: Do 4 rounds.
Scaling Guide: 12 – 17 minutes
Coaching Tips: For people strong enough to snatch the weight but don’t have the mobility to do a full squat snatch. Do 3 pwr snatches then 3 ohs as low as possible. Each round should be done as fast as possible. These are interval sprints.
Compare To: New Workout!