15 March 2019

Did 19.2 remind you to work on Double-Unders? Here are some pointers from Games Athlete Dan Bailey:  Double-Under Pointers

Did 19.2 remind you to work on Double-Unders? Here are some pointers from Games Athlete Dan Bailey: Double-Under Pointers

Article: Double-Under Pointers

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then 3 rounds:
5 Burpees
5 Ring Rows / Kip Swings / Pull-Ups

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Pec & Shoulder S&F (ball)
Trap S&F (ball)
Triceps S&F (ball / roller)
Lat Distraction
Pigeon Stretch
Wrist & Forearm Stretches
whatever else you need to start the 19.4 ...

Metcon
Warm-Up 2 Rounds:
3-5 Snatches
3-5 Burpees
2-3 Pull-Ups / Bar Muscle-Ups
then
"Active" REST 2-5:00
Step-up and get 19.4 done:
3RFT:
10 Snatches (95/65# || 65/45#)
12 Bar-Facing Burpees
***
REST 3:00
***
3RFT:
10 Bar Muscle-Ups / Pull-Ups
12 Bar-Facing Burpees

Warm-Down
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
then Mobility as required ...
and/or
Personal Goal Work
***
Almost There!
Only one more WOD left of the 2019 CrossFit Open ...