Quarterfinals 23.2
Workout Details
AMRAP in 12 minutes:
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
↳ 70/50 lbs (32/23 kg)
Original WOD
AMRAP in 12 minutes: 8 Single-Arm Dumbbell Snatches (70/50 lbs) 8 Single-Arm Overhead Walking Lunges (70/50 lbs) 8 Single-Arm Dumbbell Snatches (70/50 lbs) 8 Single-Arm Overhead Walking Lunges (70/50 lbs) 40 Crossovers
Coaching Tips
Strategy
- 1Maintain a steady pace throughout the 12 minutes, focusing on consistent form rather than speed.
- 2For the dumbbell snatches, consider breaking up sets if you're losing form; aim for sets of 4 for large weights.
- 3Use quick transitions: set down the dumbbell and move into your next exercise without much pause.
- 4Crossover can be performed at a slower pace to maintain form; use short sets if fatigued.
- 5Stay engaged with your core during lunges to maintain balance when moving with the dumbbell overhead.
Safety Considerations
Technical Focus
Ensure a stable lockout position during the overhead movements.
Recommended Warm-Up
General Warm-Up: Cardiovascular Preparation
- 2 min easy Rowing - 2 min(Light rowing to warm-up the body.)
Mobility: Targeted Stretches
- 10 Shoulder Dislocates(Using a band or light PVC to open up shoulders.)
- 5 each side Hip Flexor Stretch(Hold each side for 15-20 seconds.)
- 5 each side Ankle Stretch(To improve range during lunges.)
Activation: Light Version of WOD Movements
2 rounds- 5 each arm Dumbbell Snatch(Use a lighter weight to practice form.)
- 5 each leg Overhead Walking Lunge(Use a light weight for shoulder stability.)
- 10 Bodyweight Crossover(Focus on explosive movement.)
Scaling Options
Intermediate
Reduce weight by approximately 20% from the prescribed weights and increase rest between sets if needed.
- 1
single arm dumbbell snatch
Weight: 55/40 lbs (25/18 kg)
- 2
single arm overhead walking lunge
Weight: 55/40 lbs (25/18 kg)
- 3
crossover
Reduce reps to 30.
Scaled
Reduce weight by approximately 40% and adjust movements as needed for form.
- 1
single arm dumbbell snatch
Consider performing alternating dumbbell snatches.
Weight: 40/30 lbs (18/14 kg)
- 2
single arm overhead walking lunge
Perform regular walking lunges without weight.
Weight: 40/30 lbs (18/14 kg)
- 3
crossover
Reduce reps to 20.