CrossFit – Wed, Mar 27
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell </li><li>Perform 3-5 reps at each movement</li></ul><p>-into-<br>3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</p><ul><li>5 minutes, 2-3 times through </li><li>Focus on footwork and finishing the pull</li></ul><p><strong>2. Strength</strong><br>Every minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1)<br><br><strong>3. Workout Prep</strong><br>2 sets:<br>1 Wall Walk (build up the wall)<br>10ft Farmer Carry (build in weight)</p>
Strength/Accessory
Power Snatch (Weight)
<p>Every Minute (10:00)<br>5 Power Snatch (+25lbs total from week 2)<br>- Use lightweight that can be cycled smoothly for 5 Touch and Go reps</p>
Workout
Reading Rainbow (Time)
<p>Freedom (RX’d)<br>5-4-3-2-1-2-3-4-5<br>Wall Walks<br>*100ft Farmers Carry (2×70/50) after each set<br>(KG conv: 30m Farmers Carry at 32.5/22.5)<br> </p><p>Independence<br>5-4-3-2-1-2-3-4-5<br>Wall Walks<br>100ft Farmers Carry (2×50/35) after each set<br>(KG conv: 30m Farmers Carry at 22.5/15)</p><p> </p><p>Liberty<br>5-4-3-2-1-2-3-4-5<br>Inch Worms<br>100ft Farmers Carry (light) after each set<br>(KG conv: 30m Farmers Carry, light)</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Cooldown/Mobility
Mobility
<p>1 min forearm smash w/ barbell (each side)<br>1 min palm smash w/ lacrosse ball (each side)</p>
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