Every 90 seconds for 10 rounds:
Snatch Lift Off (1″) + Low Hang (from 1″ off the floor) Snatch High Pull + Low Hang (1″ off the floor) Snatch + Overhead Squat
Stay tight, maintain back angle, and shift your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1″ off the floor. Perform the Snatch High Pull from 1″ off the floor, then return to 1″ off the floor for a snatch. Don’t pull the bar crazy high on the High Pull… anywhere above naval height is plenty high, and remember the arms perform their job after the legs have accelerated the bar upward. The goal is to not have to move your feet to adjust for the Overhead Squat.
Post loads to comments.
In teams of 2, complete the following. Partners alternate full rounds of 10+10+5…
10 Rounds for Time (5ea):
5 Deadlifts 275/155
Aim to start at and maintain a pace that you can sustain throughout the workout. Scale the Pull-Ups to Ring Rows and the Push-Ups to knees as needed. The Deadlifts should be heavy-ish but unbroken throughout.
Post time, Rx, and partner to comments.
Sign Up for AG Strength!
Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s Anti-Gravity Strength class!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.
Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!
“There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it’s the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn’t do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!”—Wendy S.
“AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It’s a great class to focus on targeted upper body strength, and Arturo’s programming helps you see constant week-after-week improvements.”—Daniel R.
News and Notes
- We’re now offering an 8am Short Circuit class on Sundays. Hurray for more fitness!
- Sunday CrossFit Preschool and Kids classes are on a temporary hiatus. We’ll keep you posted!
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