CrossFit – Tue, Jul 9
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</p><p> </p><p><strong>2. Strength</strong><br>Build up to a Heavy Snatch<br>10-12 minutes</p><p> </p><p><strong>3. Workout Prep</strong><br>2 sets:<br>5/4 Calorie Air Bike (build in pace)<br>1 Bar Muscle Up<br>5 Wall Balls (build in weight)</p>
Strength/Accessory
Snatch (Weight)
<p>Build up to a Heavy Snatch<br>10-12 minutes</p>
Workout
Catching Fire (5 Rounds for reps)
<p>Freedom (RX’d)</p><p>5 sets (Every 2:30)<br>15/12 Calorie Air Bike<br>5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)<br>Max Wall Balls (20/14) in Remaining Time<br>(KG conv: 9/6 WB)</p><p> </p><p>Independence<br>5 sets (Every 2:30)<br>12/10 Calorie Air Bike<br>3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)<br>Max Wall Balls (20/14) in Remaining Time<br>(KG conv: 9/6 WB)</p><p> </p><p>Liberty<br>5 sets (Every 2:30)<br>10/8 Calorie Air Bike<br>10 Jumping Pull Ups<br>Max Wall Ball Thrusters (light) in the remaining time</p><p> </p><p>Target number of reps: 100+<br>Minimum number of reps before scaling: 70 Reps</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</p><p> </p><p>1 Min Couch Stretch<br>2x 1 Min Ring Bicep Stretch<br>2×8 Bretzel</p>
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