141215 Monday – Maria and Firebird

Congratulations to Maria A. for doing great down in Phoenix at Black Storm CrossFit!  She competed with her daughter Allison and represented Diablo well!


Mobility:  Ankle Mobility.


Skill Practice Warm Up:  Spend 10 minutes working up to a challenging power snatch or squat snatch.  Make sure you budget enough time to hit that weight for 3-5 singles.


Workout:  Firebird Trans Am – As many rounds as possible in 15 minutes with a ‘Rolling Start’.

Rolling Start: In 5 minutes, perform no more than 2 rounds of

8 power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell swing)

8 toes to bar

16 box jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

100m bumper plate farmer carry (Performance: 45lb, Athletic*: 25lb, Health: 25lb db)

Whether or not if you finish 2 rounds in the ‘Rolling Start’, continue on and complete as many rounds as possible until the 15 minute mark. 

Log TOTAL rounds including the 2 rounds (or partial rounds) completed during the ‘Rolling Start’ for the entire 15 minutes.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 6 rounds

Coaching Tips: Pace during the ‘Rolling Start’ so that you finish the 2 rounds exactly at or right before the 5 minute cut off.  There is no point in sprinting to finish these (and then waiting to go at minute 5).  Be sure to hook grip the snatches to save your grip for the toes to bar and farmer carries.  REMINDER: “Box Jumps” means jumping onto a box (NOT stepping up).  Unless otherwise stated, jumping onto the box is always required to label a workout ‘as Rx’ when “box jump” is prescribed.  That said, stepping down is always encouraged. 

Log your results online by clicking here.

Compare To:  New Workout!


Article and Motivation Mondays:  “The Obstacle is the Way: The Art of Turning Trials into Triumph.”

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