St. Louis – CrossFit WOD
Weightlifting
Front Squat + Lunge Complex (3 FS + 6 FR Lunge (5 sets))
3 front squats directly into 6 alternating lunges 3/leg. Slight deload but the complex still makes it challenging enough! Build as you go.
Metcon
Metcon (Time)
For time:
50 db snatches 50/35
50 hand release push ups
50 db step ups 50/35 24/20
50 hand release push ups
50 db snatches
The Modifying aim is for athletes to get comfortable on each movement. Modify reps and weight if needed.
Modifying your workout?
For time:
50 Dumbbell Snatch 35/20
30 HR Push Ups
50 Dumbbell Step Ups 35/20 20/16
30 HR Push Ups
50 Dumbbell Snatch 35/20
This is an “Openish” style workout where we want you to move with a purpose and take calculated rest.
-Dumbbell snatch: use a weight light enough where you could hit 30+ reps without stopping. Switching in the air is ideal but not necessary if you keep moving.
-Push ups: these should be broken up early to avoid burning out and you should rest on knees to prevent additional time under tension on arms. Quick small sets or descending rep schemes always help for longevity and good pacing.
-On step-ups, DB must be placed somewhere on the shoulders. There is no grip standard but one hand must remain in contact with the DB at all times. You must alternate legs and is recommended to not complete all 50 reps with the DB on one shoulder.