Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Toes to Bar
Strength/Accessory
Hang Power Snatch + Overhead Squat
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
Workout
Maple Pecan Latte (Time)
Freedom (RX’d)
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18
Independence
For Time:
3-6-9-12-15-18
Calorie Air Bike
Toes to Bar
-Women’s Calories: 2-4-6-8-12-15
Liberty
For Time:
2-4-6-8-10-12
Calorie Air Bike
Hanging Knee Raises
Target time: 13-15 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Ring Lat Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
QL Stretch
Reverse Leg Raises
Ring Lat Stretch