Warrior’s Path CrossFit – CrossFit
CFHQ: SYLB – Workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
WU: Warm-up (No Measure)
Warm-up (10 min.) 2 Rounds
10 Alt Step-ups (5 each leg)
10 Plank Shoulder Taps
Then 2 rounds
30 sec. Hollow Hold (knee tuck hold)
30 sec. Side Plank (each side)
30 sec. Plank on hands
30 sec. Plank Get downs/get-ups
30 sec. Burpees (as skill transfer)
WBCM: Warm-up (No Measure)
Snatch Technique Work:
Perform each Set 2x
(Rest approx 30 sec between sets)
10 Pass thrus + 10 around the world
Complex:
10 Snacth Pull (to power position) + 10 Hip Muscle Snatch
Complex:
10 Snatch Press + 10 OHS
Complex:
10 Squat Press + 10 Hip Muscle Squat Snatch