AMRAPMetconBenchmark12:00
Quarterfinals 23.2
Weightlifting
Gymnastics
Gymnastics
Solo
Workout Details
AMRAP
12:00
AMRAP in 12 Minutes:
8Single-Arm Dumbbell Snatches
↳ 70/50 lbs (32/23 kg)
8Single-Arm Overhead Walking Lunges
↳ 70/50 lbs (32/23 kg)
40Crossovers
Coaching Tips
Strategy
- 1Maintain a steady pace on the snatches to prevent fatigue early in the WOD.
- 2Focus on keeping the core engaged during lunges for stability and balance.
- 3For the crossovers, ensure efficient footwork and avoid rushing which can lead to missteps.
- 4Consider breaking the snatches and lunges into sets of 4 if your grip or endurance starts to fade.
Safety Considerations
Technical Focus
Ensure proper overhead position during lunges to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Bike or Rower - 2 min easy
Mobility:
- 10 Shoulder Dislocates
- Hip Flexor Stretch - 30 sec each side
- Ankle Mobility Stretch - 30 sec each side
Activation:
2 rounds- 5 each arm Single-Arm Dumbbell Snatch (light weight)(Focus on form.)
- 5 each leg Walking Lunges (bodyweight)(Emphasize overhead position.)
- 10 Crossovers (simulate movement)(Keep feet light.)
Scaling Options
Intermediate
Reduce weight by approximately 20%
- 1
single arm dumbbell snatches
Weight: 56/40 lbs (25/18.1 kg)
- 2
single arm overhead walking lunges
Weight: 56/40 lbs (25/18.1 kg)
- 3
crossovers
Scaled
Reduce weight by approximately 40%
- 1
single arm dumbbell snatches
Weight: 42/30 lbs (19/13.6 kg)
- 2
single arm overhead walking lunges
Weight: 42/30 lbs (19/13.6 kg)
- 3
crossovers