CrossFit – Wed, Oct 2
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span style="color:rgb(103,106,108);font-size:13px;">Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)</span><br><span style="color:rgb(103,106,108);font-size:13px;">* 10 minutes with a PVC or Empty Barbell </span><br><span style="color:rgb(103,106,108);font-size:13px;">* Perform 3-5 reps at each movement </span><br><span style="color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="color:rgb(103,106,108);font-size:13px;">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</span><br><span style="color:rgb(103,106,108);font-size:13px;">* 5 minutes, 2-3 times through </span><br><span style="color:rgb(103,106,108);font-size:13px;">* Focus on footwork and finishing the pull</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="color:rgb(103,106,108);font-size:13px;">8 sets x 2 Squat Snatch (Singles, build in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-Every 1:30-</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">3. Workout Prep</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Hang Dumbbell Clean and Jerk (Each)</span><br><span style="color:rgb(103,106,108);font-size:13px;">2 Burpees Over Dumbbell</span><br><span style="color:rgb(103,106,108);font-size:13px;">50m Run</span></p>
Strength Accessory
Snatch (Weight)
<p><span style="color:rgb(103,106,108);font-size:13px;">8 sets x 2 Squat Snatch (Singles, build-in weight)</span><br><span style="color:rgb(103,106,108);font-size:13px;">-Complete a set every 1:30-</span></p>
Workout
Family Feud (AMRAP – Rounds and Reps)
<p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="color:rgb(103,106,108);font-size:13px;">15:00 AMRAP</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Left Arm Hang Dumbbell Clean and Jerks (50/35) </span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Burpee Over Dumbbell</span><br><span style="color:rgb(103,106,108);font-size:13px;">10 Right Arm Hang Dumbbell Clean and Jerks (50/35)</span><br><span style="color:rgb(103,106,108);font-size:13px;">100m Run</span><br><span style="color:rgb(103,106,108);font-size:13px;">(KG conv: 22.5/15 DB)</span></p><p> </p><p>Independence<br>15:00 AMRAP<br>10 Left Arm Hang Dumbbell Clean and Jerks (35/25) <br>8 Burpee Over Dumbbell<br>10 Right Arm Hang Dumbbell Clean and Jerks (35/25)<br>100m Run<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>15:00 AMRAP<br>8 Left Arm Hang Dumbbell Clean and Jerks (light) <br>8 Up Downs<br>8 Right Arm Hang Dumbbell Clean and Jerks (light)<br>50m Run</p><ul><li>Target number of Rounds: 7+ Rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>
Cooldown/Mobility
Mobility
<p><span style="color:rgb(103,106,108);font-size:13px;">3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">15 Bootstrappers</span><br><span style="color:rgb(103,106,108);font-size:13px;">2x 1 Minute Ring Bicep Stretch</span><br><span style="color:rgb(103,106,108);font-size:13px;">4x 5 Quad Foam Rolling (each leg)</span><br><br><span style="color:rgb(103,106,108);font-size:13px;">Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.</span></p>
<p><a target="_blank" rel="noopener noreferrer" href=" target="_blank" rel="noopener noreferrer" href=" Bicep Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Foam Rolling</a></p>
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