CrossFit – Fri, Aug 4
Warm Up
<p>3:00 Machine (easy pace)</p><p>-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement</p><p>-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty</p><p>Barbell)<br />* 5 minutes, 2-3 times through<br />* Focus on footwork and finishing the pull</p>
Movement prep/Workout prep
<p>1 set:<br />5 Air Squats<br />5 Power Snatch<br /> </p>
Freedom
bumblebee (Time)
<p>For Time<br />100 Power Snatch (75/55)<br />*Every minute, including 0:00, complete 15 Air Squats</p>
<p>affiliate compete-</p><p>For Time<br />100 Power Snatch (95/65)<br />Every minute, including 0:00, complete 15 Air Squats</p>
Independence
Bumblebee (Time)
<p>For Time<br />100 Power Snatch (65/45)<br />Every minute, including 0:00, complete 12 Air Squats</p>
Liberty
Bumblebee (Time)
<p>For Time<br />100 Dumbbell Snatch (light)<br />*Every minute, including 0:00, complete 10 Air Squats</p>
Accessory
<p>Bottom-Up Single Arm Standing KB Press<br />4 sets: 10 reps (each side)- RPE 8<br />Focus: While standing, hold a kettlebell by the handle with the bottom<br />side facing the ceiling. This movement requires a very large amount of<br />stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s<br />tendency to flip and potentially turn towards the face/head. DO NOT<br />USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should<br />be engaged through out and athlete should avoid leaning towards or<br />away from weighted side.<br />Leaning Lateral Raise<br />4 sets: 10 reps (each side) – RPE 8<br />*Rest 1:00-1:30 b/t sets<br />Focus: Athlete will stand next to a rig upright with feet in line with each<br />other, heel to toe. The athlete will hold on to the rig and lean away,<br />placing the body in a 45-60 degree angle from the floor. The free arm<br />will hold a light dumbbell and lift the dumbbell laterally to shoulder<br />height and then return down, stopping just before tension is released.<br />This movement is not meant to be performed with heavy weight or<br />momentum so be sure to keep movements controlled and steady.</p>
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