May 12, 2017

Exodus Elite – CrossFit


Warm-up (No Measure)

Hip mobility

Skill Practice Warm UP

Hang squat snatch plus overhead squat

Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%.

Strength {Lift}

Power Snatch (6×3 PS @ 80-90% of max)

Super Set

Half kneeling DB press (6×5 )


Backhoe (Time)

5 rounds for time.

8 dumbbell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)

8 dumbbell push press (same)

8 round trips of 20′ forward, 20′ backward running

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6 – 10 min, about 2 min per round. Scale Up: 53/35lb kb

Coaching tip:

Warm-up (No Measure)

Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip! When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).

Optional cash out:

Metcon (Time)

60s plank, 30 cal row, 3 rounds