CrossFit – Thu, Jan 18
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 Prep</strong><br>Every 1:00 (10:00)<br>5 Power Snatch (touch and go)<br>*Use a light and comfortable weight<br><br><strong>3. Workout Prep</strong><br>2x50ft Shuttle Runs (each)</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every Minute (10:00)<br>5 Power Snatch<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Golden Delicious (Time)
<p>Freedom (RX’d)<br>Teams of 2<br>10-9-8-7-6-5-4-3-2-1 (each)<br>50ft Shuttle Runs<br>* Each shuttle run is 25 feet down + 25 feet back (50 feet total)</p><p> </p><p>Independence<br>No Change to Workout</p><p> </p><p>Liberty<br>10-8-6-4-2 Shuttle Runs</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Strength/Accessory
Mayhem Mini-Pump –Triceps (Checkmark)
<p>4 Rounds</p><ul><li>12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality</li><li>15 Single Arm Standing Tricep Extension w/ band</li></ul><p>-Rest 1 min b/t rounds-</p>
Cooldown/Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min calf stretch against wall (each side)<br>1 min foam roll upper back</p>
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