Benchmark WOD
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
WOD Review then warm-up all together:
Warm-up
1x through (easy pace through)
10 fwd. arm circles
10bwd arm circles
5 Q raises
3 pausing up down dogs
3 pausing step to Spiderman/leg
3 fwd. lunges /leg
1 DB snatch/am
1 DB fwd. lunge/arm & leg
Skill Work
EMOM for 6 min with PVC/Broom Stick: “Snatch work”
Min 1: High hip snatch high pull (“elbows high and outside”)
Min 2: High hip power snatch (“fast turn-over and sit”)
Min 3: Hang power snatch into 1 OHS
Min 4: Hang squat snatch
Min 5: Pausing squat snatch (pause at knees, high hip, and bottom of the squat)
Min 6: Squat snatch
No set number of reps for each skill – your focus should be: 1) Moving well: focusing on hitting those start, mid and finish positions as cleanly as possible and 2) Once you are moving well / feel comfortable with the skill/position(s), incorporating more speed and power into the skill.
WOD
“One Arm Bandit”: 3 Rounds for Time of:
10 DB Snatches, Left
10 DB Stationary Overhead Lunges, Left
10 DB Snatches, Right
10 DB Stationary Overhead Lunges, Right
10 DB Power Cleans, Left
10 DB Front Squats, Left
10 DB Power Cleans, Right
10 DB Front Squats, Right
*Single DB/KB Wt.: (50/35) (50+ 35/15)ish (If you have a very lightweight – consider doing 15 reps of each skill)
Post WOD Stretch
@30 sec each
Seated shoulder extension stretch: https://www.youtube.com/watch?v=ihUAbG0e8zw
Child’s pose
Pigeon str
