Flash
Thursday, August 24th, 2023 – Flash Class
General Warm-Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Band Row
Elevated Push-up
Overhead Squat With Pvc
Supermans
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Cardio of Choice
Band Row
Elevated Push-up
Overhead Squat With Pvc
Supermans
Snatch Mobility:
15 Seconds On / 3 Seconds Off
Calf Stretch per Side
Half Kneeling Inner Thigh Stretch per Side
Prayer Stretch
Snatch Technique Breakdown: (With Coach Using Pvc)
5 Snatch Grip Dip and Drive
5 Snatch Grip Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Snatch Deadlift
5 Muscle Snatch
5 Overhead Squat
5 Squat Snatch
Bathroom Break and Scaling Options:
WOD
Workout Format
4 rounds for time (15 minute time cap)
Competitive
10 Snatches (115/80)
10 Burpee Over Bar
12/10 Cal Air Bike
10 Burpee Over Bar
12/10 Cal Air Bike
Performance
10 Snatches (95/65)
10 Burpee Over Bar
12/10 Cal Air Bike
10 Burpee Over Bar
12/10 Cal Air Bike
Lifestyle
10 Snatches
10 No Push-up Burpee Over Bar
45 Seconds Air Bike
10 No Push-up Burpee Over Bar
45 Seconds Air Bike
Cooldown
1 Minute per Stretch per Side
Single Arm Doorway Stretch
Couch Stretch
Single Arm Doorway Stretch
Couch Stretch