Workout of the day

Get ready to challenge your technique and strength with today’s WOD! It’s all about precision, control, and proper form as we ramp up the weight with each snatch balance. Stay focused on keeping your core tight, chest up, and driving under the bar with speed. Nail the form first, then add the weight. Let’s crush it!

The workout of the day consists of:

5 Rounds for Time:

  • 1-1-1-1-1 Snatch Balance
    Increase weight each round.

Scaling

  1. Use a PVC pipe or broomstick for beginners.
  2. Reduce the rounds to 3 for those who are new to the movement.
  3. Use lighter weights and focus on form for intermediates: 15-45 lbs (7-20 kg).
  4. Increase the weight incrementally for RX (experienced athletes): 65-135 lbs (30-61 kg) or more depending on your capacity.

No equipment

  1. Use a broomstick, PVC pipe, or even a towel if a barbell or dumbbells aren’t available.
  2. Perform bodyweight squats focusing on explosive movement and balance as a scale.
  3. Use a backpack with books to simulate weight for the Snatch Balance.

Warmup

  1. 5 minutes of light jogging or jumping jacks
  2. Dynamic stretches:
    • Arm Circles (1 minute each direction)
    • Leg Swings (1 minute each leg)
    • Hip Circles (1 minute each direction)
  3. Specific warm-up:
    • PVC Pipe or Broomstick Snatch Balance (3 sets of 5-7 reps)
    • Empty Barbell Snatch Balance (2 sets of 3 reps)

Cooldown

  1. Light jogging or brisk walking (5 minutes)
  2. Static stretching:
    • Overhead tricep stretch (1 minute per side)
    • Chest stretch (1 minute per side)
    • Hamstring stretch (1 minute per side)
    • Hip flexor stretch (1 minute per side)