2 Rounds of:
:20 HS Hold
20 Empty Bar Strict Press
30 Hollow Rocks
20 Empty Bar Push Press
GET FIT:
Every 3:00 for 30:00
14/12 Calories on Machine of choice
8 Handstand Push Ups
3 Power Snatch (Heavy)
Start light and build weight across rounds
(WELLNESS WOD)
Every 3:00 for 30:00
12/10 Calories on Machine of choice
12 Push Ups
12 DB Snatch 35/20
COMPETITORS EXTRA
2014 CF Games Muscle Up Biathlon
400m Run
18 Ring Muscle Ups*
400m Run
15 Ring Muscle Ups*
400m Run
12 Ring Muscle Ups*
*Every break = 200m penalty run 18 Min Cap
COACHES NOTE:
This piece is slightly high skill between the HSPU and the heavier Snatch. Don't be afraid to just hand out modification on both number of reps of different movements so that you can put your focus on the barbell. Athletes should start out light and can build very gradually. This gives a ton of opportunity to provide feedback as they go.
ATHLETES NOTE:
On the Snatch, you can start out with either singles on some T&G reps to really warm the positions up. However, as you go you will get more and more fatigued. Keep that in mind, because set up and positions can start to fall apart as you get tired and the weight gets heavier. Be happy with some challenging yet consistent sets, don't force the weight onto the bar to satisfy your ego.
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)