CrossFit – Thu, Apr 18
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants<br>10 Banded Squats <br>-into-<br>3 sets<br>10 PVC Pass Throughs<br>10 PVC Around the Worlds (left and right)<br>5 PVC Snatch Push Press <br>4 PVC Overhead Squats <br>3 PVC Pressing Snatch Balance <br>2 PVC Snatch Balance <br><br><strong>2. Strength</strong><br>Every 2:00 (5 sets) <br>5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)<br><br><strong>3. Workout Prep</strong><br>3 sets<br>3 Power Cleans (build-in weight)<br>2 Burpee Broad Jump (Build in distance)</p>
Strength/Accessory
Snatch Push Press + Snatch Balance (Weight)
<p>Every 2:00 (5 sets) <br>5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)</p>
Workout
Cooldown/Mobility
Skipper (Time)
<p>Freedom (RX’d)<br>5-4-3-2-1<br>Power Cleans (185/125)<br>10-8-6-4-2<br>Burpee Broad Jumps (4’/3’)<br>(KG conv: 83/56 PC)</p><p> </p><p>Independence<br>5-4-3-2-1<br>Power Cleans (155/105)<br>10-8-6-4-2<br>Burpee Broad Jumps (3’/2’)<br>(KG conv: 70/48 PC)</p><p> </p><p>Liberty<br>10-8-6-4-2<br>Dumbbell Power Cleans (Light)<br>Up Down Broad Jumps (3’/2’)</p><ul><li>Target time: 4-6 minutes</li><li>Time cap: 8 minutes</li></ul>
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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