CrossFit Natomas – CrossFit
10 Ground to Overhead
400m Run Scaling Options:
1. 2 mins lateral hops over a line or an object low to the ground.
2. 500m Row
3. 2 minutes on a stationary bike
4.75 Double Unders
5. 120 Singles
Ground to Overhead Options:
1. Barbell: Clean and Jerk or Snatches. Choose a weight to which you can do quick and consistent singles if you cannot link them.
2. 1 DB : Alternating DB Snatches or Clean and Jerks. Change Rep Scheme to 20 reps. 10 Reps each side.
3. 2 DB: Double DB Clean and Jerks or Snatches. Keep reps at 10 if total weight of DB’s are heavy. Do 20 Reps if its light.
4. KB Snatches: 20 Reps total. Does not need to be alternating.
5. Any weighted object that can be picked up from the ground to a full extension overhead SAFELY. For example: a backpack filled with books. Change the rep scheme to 15 Reps if you choose this modification.