Purpose here is to refine our kip swing technique. Confirmation of the technique can occur with a full muscle-up as seen in Part B, but this is not a must by any means. Banded strict muscle-ups will further build our strict pulling strength. No wrong option here.
Minutes 5:00 – 10:00 A) 3 Wall Walks B) 15 Hip Extensions
Focus on a hallow body on the wall walks – that is, keep the midline on. It is a common fault to relax at the midsection as we climb or descend the wall. Think abs on, or rib cage down as you push through your shoulders in the climb. Slower is harder here.
Minutes 10:00 – 15:00 Ascending Ladder of Strict Ring Dips 10 GHD Sit-Ups, 3 Strict Ring Dips 10 GHD Sit-Ups, 6 Strict Ring Dips 10 GHD Sit-Ups, 9 Strict Ring Dips … and continue to add (3) strict ring dips per round until the 18:00 mark.
CROSSFIT WOD - “Power Wheels” AMRAP 3: 12/9 Calorie Bike or Row 12 Power Snatch Rest 3:00 AMRAP 3: 12/9 Calorie Bike or Row 8 Power Snatch ( add 5-15 lbs from part 1) Rest 3:00 AMRAP 3: 12/9 Calorie Bike or Row 4 Power Snatch (add another 5-15 lbs from part 2)
On the power Snatches, let’s aim to match the stimulus for each barbell below: Part #1 – A loading that allows for 12+ repetitions unbroken, when fresh. Part #2 – A loading that allows for 8+ repetitions unbroken, when fresh. Part #3 – A loading that allows for 5+ repetitions unbroken, when fresh.
Lighter is harder in this workout, as it gets us right back on the bike/rower for another round. What we want to avoid is a loading here that is so heavy that we find ourselves staring at the bar, loosing the conditioning aspect. Let’s make this a breather today, building the engine.
It is tempting to put the pedal down on the bike/row. Our speed on the row/bike is a significant factor, but not as important as the snatches. Make our push there. When we need to break on the barbell, our progress comes to a dead-stop. Push on the barbell even if we need the first few strokes as an absolute recovery. This is not to be confused with needing to go touch and go on the repetitions – sets are a recommended option for most athletes, unless you are very strong on the barbell.
Focus on one cue word today on the power snatches – punch. Punch hard to the finish of each repetition. With the metabolic response of the bike or rower, our bodies will want to move slower as we get deeper into these rounds. Focus on punching hard to the finish of each rep. Stay fast.