Skill
10×1 lunge kick to freestanding handstand
Spend some time practicing handstands today. You can kick up into free space if you are ready or you can kick up to the wall and practice holding there. If you’re not ready to get upside down try some holds in a pike position with your feet on the ground or on a box.
Workout of the Day
AMRAP in 5 minutes
Power Snatches
Rest 3 minutes
AMRAP in 7 minutes
Squat Snatches
Today’s workout is all about the barbell! We’re gonna start things off with five minutes of a medium weight power snatch. Choose something that would be mostly singles for you but that you feel confident picking up quickly rep to rep. At the end of the five minutes you will have three minutes of rest and time to add a little weight to your bar for seven minutes of squat snatches. Your reps here should be singles so plan to choose a weight here that you could guarantee but that you may need a little time to set up for. To scale this workout you can choose to work with a light weight and not add any weight during the rest period. If squat snatching isn’t happening for you for any reason you can do power snatches in the seven minute AMRAP as well but choose a heavier weight to work with. You will have two scores today, total snatches from the 5 minute AMRAP and your total snatches from the 7 minute AMRAP.
standard: 75/55 and 95/65
rx: 115/85 and 135/95
sport: 135/95 and 155/105
overachiever: 155/105 and 185/125
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can do the first five minute AMRAP as written trying to complete as many alternating power snatches as possible. The 7 minute AMRAP may need some adjusting. If you are able to do a squat snatch with your dumbbell or kettlebell you can definitely give those a try and complete as many reps as possible in 7 minutes. This movement can be especially difficult with a dumbbell or kettlebell so not to worry if it’s not happening for you. The alternate option here for the 7 minute AMRAP will be one snatch plus two overhead lunge steps. So you’ll snatch the weight up overhead and then take two lunge steps either stepping forward or back for one rep. The goal will be to complete as many reps as possible this way in seven minutes. If you are unable to lunge with the weight locked out overhead you can bring it down to your shoulder for the lunges. You will have two scores today, total snatches from the 5 minute AMRAP and your total snatches/reps from the 7 minute AMRAP. See you on the leaderboard!