CrossFit – Fri, Jun 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</strong><br>Squat Snatch:<br>Heavy 3 Rep<br>Heavy 2 Rep<br>3 Heavy Singles (Build to 85-90% through the 3 singles)<br><br><strong>3. Workout Prep</strong><br>3 sets:<br>100m Run (build in pace)<br>3 Clean and Jerks (build in weight)</p>
Strength/Accessory
Snatch (Weight)
<p>Squat Snatch:<br>Heavy 3 Rep<br>Heavy 2 Rep<br>3 Heavy Singles (Build to 85-90% through the 3 singles)<br>* The heavy 3 rep and 2 rep should be touch and go.</p>
Workout
“Good Afternoon, my name is Russell” (Time)
<p>Freedom (RX’d)<br>4 Rounds<br>400m Run<br>10 Clean and Jerks (155/105)<br>(KG conv: 70/47.5 C&J)</p><p> </p><p>Independence<br>4 Rounds<br>400m Run<br>10 Clean and Jerks (135/95)<br>(KG conv: 60/42.5 C&J)</p><p> </p><p>Liberty<br>4 Rounds<br>300m Run<br>10 Dumbbell Clean and Jerks (light)</p><ul><li>Target time: 14-16 minutes</li><li>Time cap: 18 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>1 Min Calf and Big Toe Stretch (each leg)<br>2 Min Bench Stretch for Lats<br>1 Min Ring Bicep Stretch</p>
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