#WODoftheWEEK 11.7.2017 "MAIN SITE"

CrossFit is constantly varied functional movements performed at high intensity. AllCrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

These are the core movements of life.

core movements of life unsplash fitness travel

The CrossFit main site is an epic source of workouts, information, health, wellness and so much more great information. A lot of people (CrossFit athletes included) use the main site workouts (they post one a day) to stay fit, no matter where they are. Most of the movements are a combination of barbell work, pull-ups, and other bodyweight movement. Perfect if you have access to an open gym, a home gym, or are a member somewhere else and are looking to get a new workout each and everyday. 

A lot of people also post their time to the comments, and share their scaling ideas as well. It's really a fantastic source of information, and helps you feel super included into the CF community itself. It truly is for anyone of all ages, skills, abilities and more. 

It's one of the best things about CrossFit - how they are able to include everyone from all walks of life into their programming and lifestyle. Yes, it is somewhat of a cult, but their ideas about living a healthy lifestyle have really taken off over the past ten years, and it's inspiring a whole generation to live heatlhy, fit lifestyles. 

Anyway, they recently posted a workout that I wanted to share. So, let's get to it. 

3 rounds for time of:

155-lb. squat snatches, 10 reps
20 burpees

From the CrossFit Main Site: 

Scaling this WOD
Select a load for the squat snatch that allows you to perform 5 consecutive reps with excellent technique in the warm-up. For the burpees, select a number of reps that require minimal to no rest during the first round. Watch The Squat Snatch and The Burpee from the CrossFit Journal prior to starting the workout.

3 rounds for time of:
10 reps hang squat snatches
12 burpees

Men use a 45-lb. bar
Women use a 35-lb. bar

During the warm-up, practice the hang squat snatch. If you are able to perform 10 reps unbroken with excellent technique, consider increasing the load slightly. If you are able to perform the burpees with no rest for the first round, consider increasing to the prescribed reps for the last 2 rounds.

3 rounds for time of:
10 reps squat snatches
20 burpees

Men use a 115-lb. bar
Women use a 75-lb. bar

If you are able to complete 10 squat snatches within 1 minute, consider increasing the load.

For more on this workout, the mechanics, scaling and options, go to the main site here. 

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