"It's Goin' Down" CrossFit WOD | Hang Power Snatches + Thrusters + Double Unders | CrossFit 4k

0:00 - Intro
0:08 - Class WOD
2:02 - Home Gym
2:46 - Warm Up
3:50 - Mobility
"It's Goin' Down"
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Set: 30 Double Unders
GENERAL WARM-UP
3 Rounds
30 Seconds PVC Pass Throughs • PVC Stretches | PVC Wa...
30 Seconds Wall Squats with PVC Pipe
30 Seconds Lateral Hops Over PVC Pipe
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
DEMO VIDEO: • CompTrain Snatch Biase...
MOBILITY
Barbell Thoracic Opener: 1 Minute
Quad Foam Roll: 45 Seconds Each Side
HOME GYM
21-18-15-12-9:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Goblet Thrusters (50/35)
After Each Set: 30 Double Unders
Row Conditioning
1000 Meter Row @ 2k Pace + 10 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
750 Meter Row @ 2k Pace + 5 Seconds
250 Meter Row @ 2k Pace + 30 Seconds
500 Meter Row @ 2k Pace
250 Meter Row @ 2k Pace + 30 Seconds

[@phillipskillern5513]

Great tutorial. The weights are light but the volume is killer. Can’t wait!

[@VintageCrossFit]

Goal is under 25:00!

[@rodm49]

Your WODs never disappoint 💯🥵

[@VintageCrossFit]

Thank you! We follow CompTrain Class programming.

[@diegosalas1740]

Mobility after or before the workout?? Thanks

[@VintageCrossFit]

Before the workout

[@jtn6937]

Hi in row conditioning what is 2k pace

[@VintageCrossFit]

The pace of your fastest 2000m time trial (we tested this three weeks ago)

[@jtn6937]

Thanks