22.01.01

1
Jan

22.01.01

IRIDIUM CrossFit – CrossFit

Welcome 2022, Happy New Year’s Day. Let’s celebrate with the CF Open 13.1!
Snatch difficulty increases as the workout goes on.
Maintain 15-20 burpees per minute.

Warm-up

SNATCH WARM-UP

Progression

1) PVC in overhead position, dip, drive, drop

2) PVC in back rack, dip, drive, drop + punch out to overhead

3) Elbows high and outside, Dip, Drive, Drop + punch out to overhead

4) From shrug, dip, drive, drop + punch out to overhead

5) From hang, dip, drive, drop + punch out to overhead

6) Hang muscle snatch

7) Hang power snatch

8) Power snatch + overhead squat

9) Snatch

Weightlifting

Build up to your top workout weight

EMOM 5

1-2 snatches

SNATCH CYCLING DRILLS

1) Finish the lift.

2) Pull the bar in and down the body.

3) As the bar gets to the middle of the body, press the hips back.

4) Keep the hips up as you press them back, like a good morning.

5) Don’t pause at the thighs.

6) The bar gets pulled right down over the shoelaces.

EMOM 3

5 snatches

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
modify snatch weights

75/45; 95/65; 135/95

then max at 155/105

Cool Down

Accumulate

2:00 reach, roll, and lift