CrossFit – Fri, May 17
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>2:00 Jog<br>-into-<br>3 sets:<br>5 Snatch Grip Deadlifts<br>4 Hang Muscle Snatch<br>3 Snatch Grip Push Press<br>2 Hang Power Snatch<br>1 Power Snatch<br>-First set use a PVC pipe, second and third use empty barbell.<br><br><strong>2. Workout Prep</strong><br>3 sets:<br>100m Run (build-in pace)<br>2 Power Snatch (build up to opening weight)</p>
Workout
“That’s my secret, Captain: I’m always angry” (2 Rounds for reps)
<p>Freedom (RX’d)<br>-0:00-4:00-<br>800m Run<br>-4:00-8:00-<br>Heavy Double Power Snatch<br>-8:00-12:00-<br>800m Run</p><p> </p><p>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>-0:00-4:00-<br>500m Run<br>-4:00-8:00-<br>Heavy Single Power Snatch<br>-8:00-12:00-<br>500m Run</p><ul><li>Target time each Run: 3-3:30</li><li>Time cap each Run: 3:50</li></ul>
Power Snatch (Weight)
<p>Record heavy double power snatch</p>
Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7</li><li>10 GHD Hip Raise @ moderate weight – maintain quality RPE 7</li><li>10 Plate Front Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min Calf Smash (each)<br>1 min Foam roll Hamstrings<br>1 min Barbell quad smash (each side)</p>
Add Comment