BENCHMARK WEEK DAY 4 - KALSU SNATCH & HRPU

WARM UP: Bring Sally Up/Down ASQ and Push ups

SKILL: Pipe warm up drill and Snatch Drop, Snatch balance with bar. Prepare Snatch weight for the workout.

WOD: for time and max weight - EMOM 5 Hand release pushups and complete 100 Squat Snatches in the remaining time. Time cap: 25 min.

COOL DOWN: Foam rolling and mobility work

NOTES: The Squat Snatch is a very technical movement, it takes many years to perform the movement perfectly, therefore the recommendation is to take a light weight and be safe.

BENCHMARK WEEK DAY 5 - CROSSFIT TOTAL

WARM UP: 6 min: 10 Tuck jumps / 10 ASQ / 10 Sideways mountain climbers / 10 Lunge steps / 10 Sit ups.

SKILL:  15 min stretch with band and practice all movements with PVC pipe.

WOD - CROSSFIT TOTAL
Know your numbers!! Your Goal To Is Find Your One Rep Max

Shoulder Press 1-1-1
Back Squat 1-1-1 
Dead Lift 1-1-1 

COOL DOWN: Stretching

BENCHMARK WEEK DAY 3 - CAMERON

WARMUP: Run around the block (1 km)

STRETCH: leg (squat) and shoulder specific. 

WOD: For time - 50 Lunge steps (alt) / 25 CTB pullups / 50 Box jumps / 25 TU(or 50 DU/150SU) / 50 Supermans / 25 Ring dips / 50 KTE / 25 Wall ball shots (20/14lb) / 50 Abmat situps / 5 Legless rope climbs. Cap time: 28 min

COOLDOWN: Foam rolling

NOTES: Scaling the CTB pullups is done with a low bar (not with bands). Rope climbs are scaled to Rope descents. Try to finish the workout around 20-25 min.