General Warm Up (5-12)
3 rounds:
5 Banded Pass Through
10 Banded Muscle Snatch
15 Banded Good Morning
20 Banded Pull Apart
Specific Warm Up (12-28)
Barbell:
5 Hang Clean Jump and Shrug
5 Hang Clean Elbows High and Outside
5 Hang Muscle Clean
5 Push Press
5 Hang Power Clean
5 Push Jerk
3 Clean and Jerk (from floor)
+
5 Hang Snatch Elbows High and Outside
5 Hang Muscle Snatch
5 Snatch Balance (land in quarter squat)
3 Hang Power Clean
3 Power Snatch (from floor)
BMU:
10 Scap Pullups + 5 Small Kips + 5 Big Kips (2″ hitch)
3-5 Pullups
3-5 Chest to Bar Pullups
3 Hips to Bar
1-3 Bar Muscle (or options)
RX (33-48)
30 Snatch
15 Bar muscle up
30 Clean and Jerk
15 Bar muscle up
For time.
Goal: Sub 10
Cap: 15:00
95/65lb.
Intermediate
30 Snatch
12 Banded or jumping Bar muscle up
30 Clean and Jerk
12 Banded or jumping Bar muscle up
For time.
75/55lb.
Baseline
20 Snatch
15 Leg supported pull or Ring row
15 Wall push up or bench dip
20 Clean and Jerk
15 Leg supported pull or Ring row
15 Wall push up or bench dip
For time.
35/15lb.
(50-60)
3-4 sets:
:30 GHD Hold (face down)
*add plate at chest or extend arms overhead to add difficulty
**Rest as needed to rotate through
Today we’re tackling a couple of classic CrossFit benchmark-style workouts—favorites for some and a test of grit for others. The goal is to move well, stay consistent, and choose scaling options that allow you to keep the intended stimulus.
For the snatch and clean & jerk, select a load that is cyclical and allows for touch-and-go reps. You should be capable of performing 10 unbroken reps if needed, though that doesn’t mean you have to approach the workout that way. Smart sets and quick transitions will often be the better strategy.
The bar muscle-up is a high-skill movement that requires both strength and technique. If strength is the limiting factor, consider scaling to pull-ups and push-ups. If you’re still developing the turnover and transition over the bar, jumping or banded bar muscle-ups are great options to maintain the intended stimulus while building confidence and skill.