Saturday
Phoenix Athletics – Compete
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform as a lead in to your Metcon or after all your work for the day. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
25’ Toy Soldiers
25’ Knee Hugs
25’ Quad Pulls
25’ Samson Lunges
10 Scap Pull Ups
10 Box Step Ups
1 ROUND
25’ High Knees
25’ Butt Kickers
25’ Toe Walk
25’ Heel Walk
10 Scap Pull Ups
10 Box Jumps
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
5-7 Kip Swings
:20 Active Bar Hang
Immediately Into…
3 SETS FOR QUALITY
3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top
(No Measure)
Workout
COMBUSTION (Time)
FOR TIME*
400m Run
30 Pull-Ups
30 Box Crawl Overs (30/24)|(24/20)
800m Run
15 Box Crawl Overs
15 Pull-Ups
*If you have a 20lb vest, wear it.
(Score is Time)
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
5:00 Roll Out Upper Back & Lats
5:00 Flow Stretching
(No Measure)
or…
OPTIONAL FINISHER
2-3 SETS FOR QUALITY
20 Empty Barbell Upright Rows
20 Empty Barbell Supinated Bent Over Rows
20 Empty Barbell Strict Press
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
2 SETS*
3 Reps of 3-Position Snatch (Mid-Shin / Above Knee / Mid-Thigh)
3 Reps Hang + High Pull (Extension + High Elbow Pull)
3 Reps Heaving Snatch Balance to Power
3 Reps Heaving Snatch Balance to 1/2 Squat
3 Reps Heaving Snatch Balance to Full Squat
*Minimal rest b/t movements. Can put bar down to regrip but keep rest between movements to :30 or less.
-Rest as Needed b/t Sets-
(No Measure)
GOAL: QUALITY | Empty Barbell — use this as a warm-up / positional work before getting into your snatch complex.
Metcon (Weight)
EMOM x 12 MINUTES
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat
*All movements must be done unbroken. Start Light-Moderate and build up for the first 6 Sets. Use the same Moderate-Heavy weight for the next 6 sets. Weight should be challenging each minute in the final 6 sets.
(Score is Weight)
GOAL: QUALITY | Labeling this quality because I want the focus to be crisp and exceptional movement. NO SLOP. Build slowly across the first 6 sets…then use the same weight (challenging but doable) for the remaining 6 sets. Focus on keeping a high-quality and active overhead position in each movement. In the HSS and OHS, make sure the barbell is sitting in the proper ‘groove’ that allows you to find that comfortable squat…press up, create tension, pull back slightly but never relent on the press into the bar.
