WORKOUT OF THE DAY 19042022

CROSSFIT
For time:
50-40-30-20-10
DB snatches 15/22.5kg
– Perform 12 toes-to-bars + 50 double-unders after each round.
 
CROSSFIT BASICS
For time:
35-30-25-20-10
DB snatches 5/10kg
– Perform 10 sit-ups + 50 single-unders after each round.
 
POST WORKOUT
Accumulate:
30 alternating scorpion stretches
1:00 piriformis stretch/side

CFP+ PERFORMANCE
Every :30 x 12 sets:
1 power clean + 1 hang power clean
– Perform complex unbroken.
– Hold a challenging weight across all sets, around 60-70% of your 1-rep max.

OFF-PEAK PROGRAM
CFP ENGINE BUILDER
Assault Bike
2 Sets 
20 Sec Fastest Pace (90-95%)
Rest 1 Min
40 Sec Faster Pace (85-90%)
Rest 1 Min
60 Sec Fast Pace (80-85%)
Rest 1 Min
40 Sec Faster Pace (85-90%)
Rest 1 Min
20 Sec Fastest Pace (90-95%)
Rest 5 Min 
 
CFP BARBELL CLUB
Snatch Balance:
3 @ 60% 1RM Snatch
3 @ 65% 1RM Snatch
2 @ 70% 1RM Snatch
2 @ 75% 1RM Snatch
1 @ 80% 1RM Snatch
1 @ 85% 1RM Snatch
1 @ 90% 1RM Snatch

* 60-90 seconds rest between sets.
 
Snatch Complex
1 Snatch Deadlift to Mid-Thigh + 1 Power Snatch to Parallel + 1 Snatch x 2 sets @73% of 1RM Snatch 
1 Snatch Deadlift to Mid-Thigh + 1 Power Snatch to Parallel + 1 Snatch x 3 sets @75% of 1RM Snatch 

*Rest 2:00 between sets
 
CFP GYMNASTY
For time of;
10-9-8-7-6-5-4-3-2-1
Burpees Pull-ups
*10m handstand walk between each round.

Scale options:
A) 5 wall walks (nose touches the wall)
B) 20 shoulder taps (nose facing the wall)