Welcome back to the Workout of the Week posts. Each and every week we are sharing a different WOD (workout of the day) from a different community and it is our earnest approach to dive into the workout itself, scaling options, and how to visit the box.
If you have a killer workout that you loved, (or one that crushed you) send it to us and we’ll get it on the blog and give you and your box a shoutout.
This week, we have one from CrossFit Linchpin and they are worth a good follow on IG and if you like them, go and support ‘em by buying a t-shirt on their site.
Like this workout or these posts? Leave us a comment down below and let us know how we’re doing. Now, let’s get to the workout. Quick reminder to always stretch before and after your workout and to always eat healthy.
Just, DO IT!
5 Bar Facing Burpees
6 Toes to bar
7 Power Snatch (75/55)
(15 Minute Max)
Score is your time finished or rounds completed plus reps
Ok, so here we go. CrossFit Linchpin is always posting some amazing workouts and should be followed on your social media. If you’re ever looking for a quick idea for a workout, visit them! Now, in terms of this workout. 10 rounds of anything can totally feel like a suckfest, but the best way to do it is to just get it done.
Start with one rep at a time and do not go into red lining in the first few rounds. Take it easy and gently cross each round with a little bit more intensity and pick up the pace. Bar facing burpees are slow, so pace those, take your time and jump right into the toes-to-bar and go unbroken on all of the rounds. It is only 60 reps, so take your time.
Now, the power snatches. These should be light, quick, easy and unbroken. The trick here is that most people will forge to ‘pull’ themselves under the bar. Go unbroken on these if you can and continue on while avoiding that red line, if possible. You have 15 minutes, but ideally, each one of these rounds should take about a minute to 1-minute and 30 seconds. If your first few rounds are taking longer than 90 seconds, either scale back the number of rounds, or do the following:
- Do burpees to reduce intensity instead of jumping over the bar
- Do toes to a target, toes to rings or V-Ups
- Lower the snatch weight
Post your score to comments or let us know how we’re doing down below.