Athletes Camp WOD: August 2, 2021

Warm Up

10 Wall Lat Stretch

10 Prone Chest Opener

10 Deep Forward Lunge to Forward Fold

10 T Spine Stretch

10 Fire Hydrants

10 Spider Lunge / Stretch

Wrist Prep

2 Rounds for Quality

200m Jog

10 Scapular Pull-ups

30 secs Pull-up Bar Dead Hang

100ft. Double Kettlebell or Dumbbell Front Rack Carry

10 Air Squats

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Weightlifting

Week 9

I. EMOM 6: Muscle Snatch + Snatch Balance

3 x 2 + 2

3 x 2 + 1

Use heaviest weight you can for each set

Use this as a technique warm-up. Build by feel and focus on full extension on the pull and fast feet on the snatch balance.

II. Every 3 mins x 5 sets: Power Snatch

2 x 2 @ 65%

1 x 2 @ 70%

1 x 2 @ 75%

1 x 2 @ 80%

Sets are not touch and go, reset between.

% based on 1RM Power Snatch

III. Every 3 mins x 5 sets: Back Squat

5 x 5 @ 75%

% based on 1RM Back Squat

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Conditioning

Choose 1

Option 1: CrossFit Games 2021 Event 9

For Time

21 - 15 - 9

cal Bike

Alternative Jumping Lunges LR1

Power Satch

Games 105 / 75 lbs

RX 95 / 65 lbs

Scaked 75 / 55 lbs

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Option 2: Virtual CrossFit Games 2021 Event 1

For Time

5000m Row

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Accessory Work

3 Rounds

10 Sorensen Hold Dual DB Row

Alternative Dual Dumbbell Prone Row

12 Glute Ham Raise

10 / 10 Single Arm Z Press

Max KB Front Rack Wall Sit Hold

Alternative Bodyweight Wall Sit Hold

Athlete chooses load

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Cool Down

30 seconds Deep Forward Lunge (Push Hips forward) L

30 seconds Pigeon Pose (L)

30 seconds Deep Forward Lunge (Push Hips forward) R

30 seconds Pigeon Pose R

1 minute Puppy dog pose

30 seconds puppy dog pose right (bring both arms to the right side)

30 seconds puppy dog pose left (bring both arms to the right side)

30 seconds Thread the Needle L

30 seconds Thread the Needle R

1 minute L-sit Fold Forward

1 minute Seated Shoulder Extension Stretch