Tuesday 2-21-17

Coach's thoughts on today:
So today is one of those days I mentioned yesterday, spend some time working on the movements coming in the metcon. If you don't have great movements then your work will be more on fundamentals, if you do have these movements down your work should be to increase cycle rate and efficiency as well as strategy.


  • Catalyst Warmup

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side


Use this time to prep and do skill work on the Power Snatch and Double-under for the metcon.  If your power snatch is really dodgy scale it to a hang-power snatch, and if double-under are not going to happen scale to a pogo-single.


  • CrossFit Games Open 11.1 (AMRAP - Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#