Phosphogenic
*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min bike/row
10 leg swings
10 PVC pass thru > around the worlds > good mornings
:30 standing lat & shoulder str
5 PVC snatch high pull
5 PVC muscle snatch
5 PVC snatch balance
5 BB high hip p or s snatch
5 BB hang p or s snatch
5 BB p or s snatch
3 min prep
SOD 1
EMOM for 5 min
1-1-1 Muscle snatch (stay at light weight)
1 min transition
SOD 2
Every 90 sec for 5 Rounds (7.5 min)
1-1-1^ Power snatch (build to medium wt)
SOD 3
Build to a challenging set of 3 snatch singles in 12 min
3 min cleanup & return to board
WOD Review: 2 min
2 min prep
WOD
“Flight Simulator”
For Time (10 min CAP… get as far as you can)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Dubs or Singles (same reps)
If athletes need a reduced number of jumps…. add 5 burpees after every stop / beak in reps (includes mess-ups and transitions between rounds)
*With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5. Complete the entire workout as fast as possible (“For Time“).
The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once (Single Under)) counts as a broken set. If a set is broken, start again from the beginning of that set.
Score is the time on the clock when the last set of unbroken Double-Unders is completed.
