Welcome back to our #WorkoutoftheWeek posts. This week, we have a workout from Head Coach, Lance Brown, from CrossFit 207 in Sanford, Maine. They are one of the premier boxes in Southern Maine and if you are ever a bit inland around the areas of York, Kittery or Rochester, NH, drop in and give them a shout and let ‘em know we sent you.
The points of these Workout of the Week posts are to show you different programming across the country and introduce you to new coaches, movements and tactics led by various affiliates. Coaches, athletes and friends….if you have a workout you want to share with us, submit it down below and tell us what you liked or disliked about it by emailing to us at: firstname.lastname@example.org and we’ll get it on the blog for you.
Let’s get to the workout itself, submitted by Coach: @lancebrown207
Submitted by: Lance Brown
3 Bar Muscle Ups
6 Squat Snatch 115/75
9 Box Jump Overs
Score is number of rounds + reps completed
Small but dangerous triplet here with the bar muscle-ups, squat snatch and box jump overs. Talk about a complete body workout designed to keep you moving and in the red zone the whole time. If you can do the bar muscle-ups unbroken, do ‘em, but the snatch snatches may get a little tricky going 6 unbroken. If you can do two sets of three, you may be better off, but the box jump overs should be fairly steady and consistent.
Each of these rounds can and probably should take only about 1 - 1:30 to complete and the goal should be to get about 6 or 7 rounds in the 10-minutes, which will feel like an eternity here. Especially if this workout is coupled with a snatch or clean & jerk strength session earlier in class.
For scaling purposes, if you cannot do bar muscle-ups, double the reps and do 6 pull-ups and 6 push-ups. Minimize the squat snatch weight to something manageable (or do overhead squats) and with box jump overs, keep the reps name and just do step overs.
CrossFit 207 (yes, Lance you….) are always crafting ingeniously intense workouts and with a few of us from VoyEdge RX having been up here to train with these guys, we’ve always found ourselves laying on the floor for just as long as the workout took place.
Either way, great submission and workout here by Lance and the CF 207 team.
Follow them on IG here or use their info and drop in to them when you can.