Events for December 2022

2013 CrossFit DC Smackdown Registration
September 3, 2013
Thursday September 5
September 4, 2013

Warm-Up
2 x 10 Clockwise Ankle Circles/side, 10 Anti-Clockwise Ankle Circles/side, 20 Jumping Jacks, 10 PVC Pass Thrus, 10 OHS-to-Sotts Press, 20 Jumping Jacks, 10 Hip-to-Wall

Prep 1
2 x 5 Box Jumps + 5 Hang Snatch Hi-Pulls (bar only, then light weight)

Prep 2
2 x 3 Seated Box Jump + 3 Hang Power Snatch (light to moderate weight)

Prep 3
2-3 x 2 Hang Power Snatch, working up to 70-75% of 1RM

Workout
Completing each exercise on the minute, work through 6 rounds of:
2 Seated Box Jump,
3 Hang Power Snatch,* and,
4 Wide Grip Strict Pull-Ups**
(so, at 3-2-1-Go, do 2 box jumps, then at minute 1, do 3 snatch, etc.; total workout time will be 18min)
* at 70% of 1RM
** Wide Grip = 1 hand width or more outside of your normal hand position for pull-ups; Scale down to Band Assisted, further scale down to Ring Rows; Scale up to weighted (DB b/t the legs only)

Finisher
2-3 x AMRAP Cradle of Pain

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