These workouts are for everyone but the Rx standard is something athletes moving on to Stage 1 will want to work on. Any of these can be scaled and we would love to see all athletes of any level be here with us.
Please try to login 10 minutes before if you need help scaling. Also we will be doing a warm up starting at 1:05Pm then straight in to the workout so if you do not have all the equipment needed for the workout no problem we will adjust before hand.
Date: Saturday May 8, 2021
When: 1:00 PM Eastern Standard Time (summer daylight savings)
Zoom ID: 835 1409 4215
Password: wheelwod
The workout will be 12 minutes long plus the time to warm up and brief
Stage 1 prep
12 min Amrap
10-8-6-4-2
Power Snatch 95/65
50-40-30-20-10
DU
After 1 rd go back up
2-4-6-8-10
10-20-30-40-50
If Into a 3rd ….Back down
Adaptations
Upper Impairment
12 min Amrap
10-8-6-4-2
Power Snatch 2 POC overhead – 95/65 1 POC 75/50
50-40-30-20-10
Double Under
After 1 rd go back up
2-4-6-8-10
10-20-30-40-50
If Into a 3rd ….Back down
Lower Impairment
12 min Amrap
10-8-6-4-2
Hang Power Snatch 2 POC(BK) 95/65 – 1 POC Hang Power Snatch 75/50
50-40-30-20-10
Single Under
After 1 rd go back up
2-4-6-8-10
10-20-30-40-50
If Into a 3rd ….Back down
Neuromuscular
12 min Amrap
10-8-6-4-2
Power Snatch Minor 65/45 – Major 55/35
40-30-20-10-5
Major- Single Unders or plate hops
Minor Double Under
After 1 rd go back up
2-4-6-8-10
5-10-20-30-40
If Into a 3rd ….Back down
Sensory – Vision & Deaf
12 min Amrap
10-8-6-4-2
Power Snatch 95/65
50-40-30-20-10
DU
After 1 rd go back up
2-4-6-8-10
10-20-30-40-50
If Into a 3rd ….Back down
Short Stature
12 min Amrap
10-8-6-4-2
Power Snatch 65/45
50-40-30-20-10
Single Under
After 1 rd go back up
2-4-6-8-10
10-20-30-40-50
If Into a 3rd ….Back down
Seated 1 & 2
12 min Amrap
10-8-6-4-2
Hang Power Snatch (weights listed at bottom)
50-40-30-20-10
Multi Ropes (no ropes use twists)
After 1 rd go back up
2-4-6-8-10
10-20-30-40-50
If Into a 3rd ….Back down
Weights:
Seated 2: 75/45
Seated 1: Low 75/35, High 65/30, Multi, 45/15
Sub class Definitions:
Seated 2- with Hip function
Seated 1- with out hip function
Low – T12-T7,
High – T6-T1,
Multi – C6-C1 and Loss of hand function/grip
