CrossFit – Tue, Feb 27
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</strong><br>Every Minute (10:00)<br>5 Power Snatch (+20lbs total from week 2)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps<br><br><strong>3. Workout Prep</strong><br>1 set:<br>4 Toes to Bar<br>2 Burpee Broad Jump<br>2 Toes to Bar</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every Minute (10:00)<br>5 Power Snatch (+20lbs total from week 2)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Quiche (3 Rounds for reps)
<p>Freedom (RX’d)<br>Every 5:00 (3 sets)<br>10 Toes to Bar or 10 V-ups<br>10 Burpee Broad Jump (4’/3’)<br>10 Toes to Bar or 10 V-ups<br>10 Burpee Broad Jump (4’/3’)<br>10 Toes to Bar or 10 V-ups<br>* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.</p><p> </p><p>Independence<br>Every 5:00 (3 sets)<br>8 Toes to Bar <br>8 Burpee Broad Jump (3’)<br>8 Toes to Bar<br>8 Burpee Broad Jump (3’)<br>8 Toes to Bar<br>*Second set: Perform 8 V-Ups instead of Toes to Bar</p><p> </p><p>Liberty<br>Every 5:00 (3 sets)<br>8 Hanging Knee Raises<br>8 Up Downs<br>10 Sit Ups<br>8 Up Downs<br>8 Hanging Knee Raises</p><ul><li>Target time each set: 2-3 minutes</li><li>Time cap each set: 4 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min couch stretch (each side)</p><p>1 min pigeon pose (each side)</p><p>1 min quad smash (each side)</p>
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