Flash
Tuesday, July 18th, 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 3 Rounds
Shuttle Runs
DB Row
DB Floor Press
Goblet Squat
Lying Leg Raises
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB 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 3 Rounds
Shuttle Runs
DB Row
DB Floor Press
Goblet Squat
Lying Leg Raises
Db Snatch Technique Breakdown: (With Coach)
5 DB Sumo Deadlift
5 DB Sumo Deadlift High Pull
5 DB Snatch
Bathroom Break and Scaling Options:
WOD
Workout Format
12-9-6-3 (8 Minute Time Cap)
Competitive
DB Snatch (60/45)
Box Jump Overs (24”/20”)
25FT Shuttle Run
Box Jump Overs (24”/20”)
25FT Shuttle Run
Performance
DB Snatch (45/30)
Box Jump or Step Overs (24”/20”)
25FT Shuttle Run
Box Jump or Step Overs (24”/20”)
25FT Shuttle Run
Lifestyle
DB Snatch
Box Step Overs
25FT Shuttle Run
Box Step Overs
25FT Shuttle Run
Cooldown
1 Minute per Stretch per Side
Couch Stretch
Straight Leg Calf Stretch
Couch Stretch
Straight Leg Calf Stretch
Notes
Straight Leg Calf Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side
Runner Stretch X 1 Minute per Side