150324 Tuesday – “Divergent”
This Friday we will be doing the last Open workout for the season and Tres Agaves will be here to serve up Post workout Margaritas. Heats will start at 6:00pm and go until 7:30pm. Please sign up in advance for one of the time slots (Register just as you would normally for class but select ‘CF Games Open’). The normal 6:30pm class has been canceled, making the 5:30 class the last available. Sunday’s normal schedule has been reduced because of the Friday night event so come join us Friday Night!
Mobility: Before class get in some Shoulder/Hip Mobility for all the overhead movement.
Skill Practice Warm Up: Spend 10 minutes working up to a challenging Squat Snatch + Overhead Squat. Work up to approximately 70-90% of your max snatch. Plan on hitting that weight for 2-3 good reps.
Strength Workout: None
Metabolic Conditioning Workout: “Divergent” 16 Minute AMRAP
3 Squat Snatches (Power snatch to OHS acceptable) (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs) If you cannot do a full overhead squat scale down and do squat cleans and front squats.
3 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)
Chest to Bar Pull Ups (Performance: 9, Athletic*:6, Health: 6 with a band)
40 Double Unders
3 Squat Snatches (Same)
3 Overhead Squats (Same)
Chest to Bar Pull Ups (Same)
40 Double Unders
1 Minute Rest
Coaching Tips: The workout is two rounds of the same movements followed by a minute rest. Try and keep a steady pace through the first round and then pick up the pace in the second round since you will get that minute rest. If range of motion (squatting below parallel, etc) is a big issue with your overhead squat then scaling to squat cleans and front squats will let you use more weight and get a much better workout.
Scaling Guide: 2 – 4 Rounds (Which is really 4 – 8 rounds)
Compare To: New Workout
Optional Cash Out: None.