Athletes Camp WOD: July 19, 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

25ft. Broad Jump

25ft. Bodyweight Lunges

15 Abmat Sit Ups

30 sec Handstand Hold

Session 1

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Weightlifting

Week 7

Note: Skip Part I & III if you are short on time

I. EMOM 6: Muscle Snatch + Snatch Balance

3 x 2 + 2

3 x 2 + 1

Use heaviset 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 6 sets: Snatch Pull + Squat Snatch

1 x 2 + 2 @ 70%

1 x 2 + 2 @ 72 - 75%

1 x 1 + 2 @ 78%

2 x 1 + 2 @ 80%

1 x 1 + 2 @ 82%+

Sets are not touch and go, reset between.

% based on 1RM Squat Snatch

III. Every 3 mins x 4 sets: Low Hang Snatch Pull

2 x 3 @ 100%

2 x 3 @ 105%

% based on 1RM Squat Snatch

Hang position is 1 inch below the knees. Use straps if available.

IV. Every 2 - 3 mins x 4 sets: Pause Back Squat + Back Squat

1 x 2 + 3 @ 75%

1 x 2 + 2 @ 80%

1 x 2 + 2 @ 82%

1 x 1 + 2 @ 85%

1 x 1 + 2 @ 85%+

% based on 1RM Back Squat

Pause back squats are with a 2 sec pause in the bottom.

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Conditioning

Option 1

For Time

200m - 400m - 600m - 800m Run

3 - 4 - 5 - 6 Ring Muscle Ups

Alternative 6 - 8 - 10 - 12 Chest to Bars or Renegade Rows

8 - 12 - 16 - 20 Burpee Box Jump Overs, 24/20 in

Machine Subs:

20/16 - 35/28 - 50/40 - 70/55 cal Row or Ski or Bike Erg

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Option 2

4 Rounds for Time

50 ft. Dumbbell Front Rack Walking Lunge

6 Devil Press

18 Handstand Push-ups

RX 50/ 35 lbs

Scaled 35 / 25 lbs

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Accessory Work

3 Rounds for Quality

10 L/10 R Single Arm Bottoms-up Kettlebell Press, pick load

50ft. Overhead Barbell Carry

max effort Wall Handstand Hold

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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