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Anchorman

P6 CrossFit – CrossFit

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Warm Up Games “I GOT YOUR BACK” (No Measure)

Class Size

4+

Objective

Finish first

Rules

Partners will team up and put their back against each other in a full squat

On Go they will race to the designated finish line

If your back looses contact you start over, if you stand up or go above parallel you start over.

Options and Variations

Teams 3-100

Anchorman (Time)

150 Double Unders

15 Snatch 70-75% of 1RM

150 Double Unders

15 Clean and Jerk 60- 65% of 1RM









Athletes Notes

TARGET SCORE

Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS

Attacking this workout with ~10 minute time frame looking for high intensity moving moderate barbell

WORKOUT STRATEGY & FLOW

Double Unders: go for big sets. 2 sets of 75 with brief pause is a good strategy

Snatch: this should not be over 75% 1RM power snatch. 15 reps can be fast singles and should take under 3 minutes. They are ideally all power and smooth reps

Clean and Jerk: this should not be over 65% 1RM power clean and jerk. 15 reps can be fast singles and should take under 3 minutes. They are ideally all power clean and push jerk as smooth reps

SCALING

Scale to finish near the target score:

200 Single Unders

15 Snatch 70-75% of 1RM

200 Single Unders

15 Clean and Jerk 60- 65% of 1RM

Cool down/Finisher

1:00 Quad smash R/L

2:00 Couch Stretch R/L

2:00 pigeon pose R/L

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