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We've posted some challenging workouts this past week, so we thought we'd throw in something a little bit less extreme this week.
PATHFINDER Class 024 begins on May 1! If you are loving these free workouts we're providing during our collective "lockdown," join us for more + an amazing community ready to challenge one another and work hard!
What are the exercises?
Ruck Snatches Everything should be familiar except maybe those ruck snatches. Now, you might think you're familiar with what a ruck snatch is... but let's talk about what a ruck snatch ISN'T first. It isn't a limp armed movement with barely a hint of elbow bend. It also isn't a stiff, neck poppin' muscled movement. Limp arms + nary an elbow bend = your ruck is too light (and you likely lack enthusiam). Stuff + neck poppin = who are you trying to impress here? Neither will get you strong, and may even get you injured. I might have a "thing" about crappy snatches.
We are looking for a fluid movement that begins with a slight squat as you lift the ruck up off the ground, and into a fluid clean. From that clean, with a good bent elbow, you transfer into a punch up. Snatches are tough movements and are often done incorrectly. Do yourself a favor and watch Julie Foucher of CrossFit show how they're done right (with a dumbell) here: https://youtu.be/9520DJiFmvE. I almost teared up, they're so beautiful.
THE WORK x 3 Rounds
- 20 Ruck Push-Ups - either wearing on your back or with hands off-set
- 15 Ruck Lateral Lunges
- 10 Ruck Sit-Ups
- 15 Ruck Snatches - each side
- 20 Ruck High Pulls
THE FINISHER x 1 Round
- 15 x Side Crunches w Toe Tap
- 1:00 Left Side Plank
- 15 x 4-Count Flutterkicks
- 1:00 Right Side Plank