Flash
Thursday, July 13th, 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
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
On Call Out Deadlifts (Enough Reps to See Each Athlete Perform a Few Reps)
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
15 Side Lying DB Shoulder External Rotation Right
15 Side Lying DB Shoulder External Rotation Left
15 Bent Over DB Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
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
Bike or Row
Walking Lunges
Push-Ups or Elevated Push-Ups
Double Db Row
Hanging Knee Raises
Deadlift Warm-Up:
2 Minutes to Check All Athletes Starting Position and Make Adjustments
On Call Out Deadlifts (Enough Reps to See Each Athlete Perform a Few Reps)
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
15 Side Lying DB Shoulder External Rotation Right
15 Side Lying DB Shoulder External Rotation Left
15 Bent Over DB Y Raises
8 Negative Push-Ups
Double Under Work: (4:30)
20 Seconds Work / 20 Seconds Rest
Slow Single Unders
Power Jump Single Unders
Dead Stop Double Unders (1 Rep Stop Reset)
3 Single 1 Double
2 Single 1 Double
1 Single 1 Double
Doubles
Bathroom Break and Scaling Options:
WOD
Workout Format
4 Rounds (14 minute time cap)
Competitive
20/16 Cal Row or 15/12 Cal Air Bike
12 Box Jump Overs (24/20)
12 Alternating Db Snatches (60/45)
12 Box Jump Overs (24/20)
12 Alternating Db Snatches (60/45)
Performance
16/13 Cal Row or 12/10 Cal Air Bike
12 Box Step Overs (24/20)
12 Alternating Db Snatches (35/25)
12 Box Step Overs (24/20)
12 Alternating Db Snatches (35/25)
Lifestyle
1 Minute Row or 1 Minute Air Bike
12 Box Step Overs
12 Alternating Db Snatches
12 Box Step Overs
12 Alternating Db Snatches
Cooldown
1 Minute per Stretch per Side
Seated Hamstring Stretch
Crossbody Shoulder Stretch
Seated Hamstring Stretch
Crossbody Shoulder Stretch
Notes
Coaches' Notes: This is a fast paced workout, the row should take about 1 minute. Other moves should be unbroken.