24/02/24 Saturday Workout of the Day

General Warm-Up:

2 Sets, For Quality

2:00 minutes Cardio Choice

10 PVC Pipe Passthrough

30 second PVC Pipe Prayer Strength

10 Box Step-Overs

5 Step- Down Box Jumps 

into..

CrossFit Tic-Tac-Toe

Conditioning

"Duck Hunt"

5 Rounds for Time, In teams of 3 as a waterfall

500m Run

25 Power Snatch 35/25kg 

25 Box Jump Overs 24/20''

Time Domain: 25:00-30:00 minutes

Time Cap: 35:00

Workout Flow and Athlete Notes: 

Flow: Partner one will begin on the run as partners 2 and 3 wait to start the workout, once partner 1 is back from the run, partner 2 can proceed on the run, where partner 1 will start the Power Snatch and Partner 3 will wait until partner 2 is back from the run. Once partner 2 is back from the run, partner 3 will start and partner 2 can start on the Power Snatch, assuming Partner 1 is off the bar and onto the Box Jump Overs. 

Here's where it gets fun. Once partner 1 is finished with the Box Jump Overs, they can start out on the run even if partner 3 is not back yet. But no one can move onto the station of the Power Snatch and the Box Jumps if a partner is on that movement. Essentially the rest of the workout is trying to outrun your partners and keep the flow of the workout going without being caught and causing any rest periods.

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose