top of page

14/08/25 Thursday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: For Quality

:30 second Jump Rope

10 Alternating Scorpions


Specific Barbell Prep

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

Then..

3-5 Sets Building

1 Power Snatch + 1 Squat Snatch, adding weight gradually to reach 70% for first working set


Weightlifting

Snatch Complex


Every 2:00 x 7 Sets

Power Snatch

Rest 10 seconds

Squat Snatch


Starting @ 70% of 1RM Snatch and building to a heavy for the day.


Workout of the Day

"CrossFit Open 14.1"


10:00 AMRAP

30 Double‑Unders

15 Power Snatches


Barbell: 35/25kg


Stimulus and Objectives


Score: Total Reps

Barbell: 35/25kg


Goal: 5+ Rounds (225+ reps)

Stimulus: Classic Open Test / Light Barbell Cycling & Jump Rope Efficiency

RPE: 9/10


Primary Objective: Move consistently with the goal of unbroken double unders and smooth cycling of the barbell. A note that the barbell should be done in cycled sets of 5+ per round with the goal of maintaining a good rhythm throughout.

Secondary Objective: Maximize transitions—minimize time between rope, barbell, and reset


Level 1:

10:00 AMRAP

30 Single‑Unders

15 Hang Power Snatches


Barbell: 20/15kg


Mobility

PRVN Recovery #2


Optional Accessories

3-4 Sets: For Quality

 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page