Rx:
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left arm dumbbell snatches (touch-and-go).
Max set of right arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars.
For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.
Post reps (and load) completed for each set to comments.
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Beginner:
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left arm dumbbell snatches (touch-and-go).
Max set of right arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars (raises).
Prior to the workout go to CrossFit.com, Exercise and Demos and review “The Dumbbell Snatch” and “The Pistol” videos. If unable to complete a single-leg squat use the box assisted pistol shown in the video. If the athlete rests excessively on the box, at the top of the squat, or loses balance, then that set is complete. During the dumbbell snatches choose a weight that allows 5-7 repetitions per set. For the strict toes-to-bar, hang from a pull-up bar, squeeze or depress the shoulder blades to create an active shoulder and raise the knees (easier) or toes (harder) as high as possible. Use a target as a reference to continue to raise to the same height, for example the belly button. Rest 3-5 minutes between attempts. Log the reps completed and strive to match the reps on the next set.
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Intermediate:
Make 3 attempts at each of the following:
Max set of single-leg squats on your left leg.
Max set of single-leg squats on your right leg.
Max set of left arm dumbbell snatches (touch-and-go).
Max set of right arm dumbbell snatches (touch-and-go).
Max set of strict toes-to-bars.
The intermediate can perform this workout as written. Rest 3-5 minutes between sets and exercises. Strive to match the previous effort. Choose a weight for the dumbbell snatches that allows a minimum of 3-5 repetitions per set. If unable to achieve a strict toe-to-bar bring toes as high as possible to the same distance.
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