CrossFit WOD bei CrossFit Icke

General Prep

1:30 Cardio Choice

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10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Bootstrap Squats

8 Alternating Box Step-Ups

4 Tall Box jumps

Specific Prep

2 High Hang Snatch High Pull + 2 High Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Hang Snatch High Pull + 2 Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

2 Low Hang Snatch High Pull + 2 Low Hang Muscle Snatch + 2 Overhead Squat

4 Back Squats

4 Box Jumps

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Then Add Loads and Get into Specific Prep and Primer

4 Sets: Building to Working Loads

Snatch + Low Hang Snatch + Hang Snatch

3 Back Squats

2 Seated Box Jumps to High Box

Rest 1:00 b/t sets

Start at 40-50% for both the Snatch and the Back Squat and increase loads to 70% over 4 Sets

20:00 EMOM

Minute 1: Snatch + Low Hang Snatch + Hang Snatch

Minute 2: 5-5-4-3-3 Back Squat

Minute 3: 3 Seated High Box Jumps

Minute 4: Rest

-Snatch Complex:

Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day

- Back Squat

Starting @ 70% for the first set of 5 and increase loads every set in the range of 5-10% every set and ending at a heavy 3 for the day. The goal here would be to end knowing you had another 10lb in the tank and ended on a quality rep. Think Heavy 3 rep @ 9/10 RPE.

- Seated High Box Jump: Choice on Height. Goal is to get to a high box, but safely.

Level 2:

- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving throughout)

- Back Squat 5-5-4-3-3 - cap top end at 80% of 1RM, prioritize mechanics over load

- 3 Seated Box Jumps - moderate height, clean landing over max height

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Level 1:

- 3 Hang Power Snatches (moderate, sustainable load, quality technique)

- Back Squat 5 reps per set at light-to-moderate load OR 8 Goblet Squats

- 3-5 Standing Box Jumps to low box , safe, building confidence

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Masters 55+:

- Power Snatch + Low Hang Power Snatch + Hang Power Snatch (power receiving)

- Back Squat 5-5-4-3-3 - conservative progression, prioritize depth and joint comfort over top-end load

- 3 Seated or standing Box Jumps - lower box height, controlled landing, seated component not required

Competitor:

As prescribed

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Travel / Hotel:

Minute 1: 5/5 DB Hang Power Snatches each arm

Minute 2: 8-10 Heavy DB Goblet Squats

Minute 3: 3 Broad Jumps or 5 Tuck Jumps

Minute 4: Rest

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

For Quality

3 Sets:

10 Dual Kettlebell Front Squat (21x1 Tempo)

50ft (15m) Reverse Sled Drag + 50ft (15m) Sled Push

Rest 2:00 b/t sets