CrossFit – Thu, Dec 28
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps at each movement <br>-into-<br>3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br>* 5 minutes, 2-3 times through <br>* Focus on footwork and finishing the pull<br><br><strong>2. Strength Prep</strong><br>10 sets x 3 Power Snatch (60-70%)<br>* Complete 1 set on the minute for 10:00<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>5 Wall Balls<br>5 Sit Ups</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every Minute (10:00)<br>3 Power Snatch (60-70%)<br>- Touch and Go reps</p>
Workout
“I’m in love, I’m in love and I don’t care who knows it” (Time)
<p>Freedom (RX’d)<br>50-40-30-20-10<br>Wall Balls (20/14)<br>Abmat Sit-ups<br>(KG conv: 9/6 WB)</p><p> </p><p>Independence<br>30-25-20-15-10<br>Wall Balls (20/14)<br>Abmat Sit-ups<br>(KG conv: 9/6 WB)</p><p> </p><p>Liberty<br>21-18-15-12-9<br>Wall Ball Thrusters (light)<br>Abmat Sit-ups</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br>1 min Couch Stretch (each side)<br>1 min Trap Smash (each side)</p>
Add Comment