“Paw Patrol”

Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Single Unders

PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM)


High Single Unders

PVC Lat Stretch [Video](https://www.youtube.com/watch?v=loMyjjEc7_0)

Arch Ups [Video](https://youtu.be/p2ySQvCvIuY)

Fast Single Unders or Double Under Practice

PVC Overhead Squats

V-Ups with PVC [Video](https://youtu.be/-lvdWJC5b8M)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)


Couch Stretch: 45 Seconds Each Side


Lesson of the day


Right Variation

With the time constraints of a two-part workout day, we’ll focus our teaching efforts on the barbell. The main goal for the double unders and toes to bar is ensuring the athletes have the right variation or rep number for them. The right option is the one that is just outside their comfort zone that still allows them to maintain a consistent rhythm. Take a look below for movement prep and subs for each movement.

Double Under Movement Prep

20 Second Double Taps [Video](https://youtu.be/rvb3aw-019Q)

20 Second Double Under Practice

Double Under Movement Subs

Reduce Reps

1 Minute of Practice

90 Single Unders

Toes to Bar Movement Prep

10 Scap Pull-ups [Video](https://youtu.be/ORkwXCf7fko)

5 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

Toes to Bar Movement Subs

Reduce Reps

Feet as High as Possible (While Maintaining Rhythm)

Knees to Elbows/Chest/Waist


Break It Down

The first two movements of our strength barbell complex today essentially break the hang squat snatch into it’s two simpler parts: the hang power snatch and the overhead squat. Layering these movement on top of each other is designed to help athletes move more efficiently once they get to the hang squat snatch. We’ll focus on one thing for each lead-up movement, then put it all together for the hang squat snatch. Here are the focuses for each movement:

1. **Hang Power Snatch:** Receive the Bar with Hips Back

2. **Overhead Squat:** Continuous Punch Up with the Upper Body

3. **Hang Power Snatch + Overhead Squat:** Hips Back + Punch Up

4. **Hang Squat Snatch:** Put it All Together

***Take a look at the daily video for a visual of this teaching point. ***

Movement Prep

4 Hang Power Snatches

4 Pausing Overhead Squats

4 Hang Power Snatch + Overhead Squat

4 Hang Squat Snatches


1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Lift Sesh

“Snatch Complex 1”

Build to a Heavy Complex:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
* Athletes will have 13 minutes to build to a heavy complex of these 3 movements

* The complex is meant to be completed unbroken

* As a reminder, the hang position is anywhere from above the knee

* It is helpful to group athletes up, which minimizes the amount of bodies moving at once, making it easier for coaches to see and correct movement

* Ensure that athletes stand to full extension following the hang power snatch, as we do not want to blend the hang power snatch and overhead squat together

WOD and strategy

“Paw Patrol” (AMRAP – Rounds and Reps)


60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/95)

* Starting the day out with a barbell complex that begins simple and progresses towards the more complicated hang squat snatch

* Similar to Monday’s complex, we can build in weight here while keeping good mechanics a top priority

* After the complex, we’ll move through 3 higher skilled movements in our conditioning piece, “Paw Patrol”

* To complete the first two movements as written, we recommend having at least 50+ double unders and 15+ toes to bar unbroken when fresh

* Adjust reps or choose a variation listed in “Subs” as needed

* Choose a moderate hang squat snatch weight that allows you to complete the 10 reps in no more than 3 sets

* Ensure that you are standing to full extension at the finish of the hang squat snatch before bringing the bar down from overhead


[Click Here](https://youtu.be/TFEbZ9-toSs)


* Grip will likely be a major factor over the course of the 15 minutes today

* We can manage our grip, as well as our speed, from the very first round today

* Let’s go purposefully slow and conservative on the first round, using it as our “feel out round”

* Break up each movement more than you think you need to early on

* This will give you a good idea of what pace and break-up plan you can sustain for the entire workout

* It is better to start slow and speed up than it is to start fast and slow down

* Consider the following sets for each movement, taking into account what you see yourself holding 10+ minutes into the workout:

* **Double Unders **

* **1 Set:** 60

* **2 Sets:** 30-30

* **3 Sets:** 20-20-20 or 30-20-10

* **Toes to Bar **

* **1 Set:** 20

* **2 Sets:** 10-10 or 12-8

* **3 Sets:** 8-7-5

* **4 Sets:** 5-5-5-5

* **5 Sets:** 4-4-4-4-4

* **Hang Squat Snatches**

* **1 Set:** 10

* **2 Sets:** 5-5 or 6-4

* **3 Sets:** 4-3-3

WOD and strategy


Gymnastics Conditioning

On the 2:00 x 6 Sets:

50′ Handstand Walk

*Sub 1 Minute of Hand Stand Shoulder Touches if You Don’t Have Handstand Walks*


Foam Roll – 1 Min Each

Lower Back




Lacrosse Ball Roll – 30 Sec Each


Shoulders (front/side/rear)

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