CrossFit – Wed, Apr 24
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 3:00 (5 sets)<br>3 Squat Snatch + 5 Overhead Squats (Touch and Go, Build in weight, don’t exceed 65%)<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>10 Double Unders<br>10ft Lunge Walk Variation*<br>*Set 1: Farmer Carry Lunge<br>*Set 2: Front rack Lunge<br>*Set 3: Single Arm Overhead Lunge</p>
Strength/Accessory
Snatch + Overhead Squat (Weight)
<p>Every 3:00 (5 sets)<br>3 Squat Snatch + 5 Overhead Squats <br>-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.</p>
Workout
Papaya (AMRAP – Rounds and Reps)
<p>Freedom (RX’d)<br>8:00 AMRAP<br>300 Double Unders<br>50ft Dumbbell Farmer Carry Lunge (50’s/35’s)<br>50ft Dumbbell Front Rack Lunge (50s/35s)<br>50ft Single Arm Dumbbell Overhead Walking Lunge (50/35) (25ft Left/25ft Right) <br>(KG conv: 22.5/15 DBs)</p><p> </p><p>Independence<br>8:00 AMRAP<br>200 Double Unders<br>50ft Dumbbell Farmer Carry Lunge (35s/25’s)<br>50ft Dumbbell Front Rack Lunge (35s/25s)<br>50ft Single Arm Dumbbell Overhead Walking Lunge (35/25) (25ft Left/25ft Right) <br>(KG conv: 15/10 DBs)</p><p> </p><p>Liberty<br>8:00 AMRAP<br>300 Single Unders<br>50ft Single Dumbbell Farmer Carry Lunge (light)<br>50ft Single Dumbbell Front Rack Lunge (light)<br>20 Single Dumbbell Box Step Ups (light) (20/16)</p><ul><li>Target number of Rounds: 1 Round + 100 Double Unders</li><li>Minimum number of Rounds before scaling: 1 Round</li></ul>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
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