Austin Malleolo’s Workout of the Week
Today’s workout is programmed by eight-time Games athlete and CrossFit’s Director of North America Gym Operations, Austin Malleolo. As an affiliate owner himself, Malleolo is no stranger to programming workouts. Today’s workout is courtesy of the CrossFit Affiliate Program (CAP) which he helps program and also follows religiously. The CAP was introduced in July 2021 and as of January had around 2,000 affiliates actively following the $125 a month program.
- Austin Malleolo
On a 2:00 clock
4 Power Snatches (155/105 LBs – 70/47 KGs)
16 Alternating Single-leg Squats
Max calorie row in remaining time
Rest 2:00 between sets
- Power snatches – Scale the load, do hang power snatches if you can’t pull from the floor. Do power cleans if you can’t go overhead.
- Single-leg squats – single-leg squats to a target. Reverse lunges or air squats.
- Row – use a bike or SkiErg.
Some advice from Austin: “Stimulus & Goals: As many touch-and-go reps as possible with the snatch. Smooth and continuous movement on the single-leg squats. Have at least :45 to row for max calories. 75+ calories on the rower. Today’s workout is as difficult as you want to make it. If you feel like you need a bit of recovery, move at a smooth pace and consider lightening the load on the snatch. If you feel like you want to burn it down, we encourage you to really push the pace on the rower. After the snatches and single-leg squats, you should have about a minute to motor on the rower. This is a CAP (CrossFit Affiliate Program) workout from the compete track that is a part of the program that CAP Affiliates get!”
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