CrossFit – Fri, Oct 18
Warm-up
Warm Up
<p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 10 minutes with a PVC or Empty Barbell </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Perform 3-5 reps at each movement </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);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="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 5 minutes, 2-3 times through </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Focus on footwork and finishing the pull</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2. Strength</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 10 Muscle Snatch + 5 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 8 Muscle Snatch + 4 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 6 Muscle Snatch + 3 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 4 Muscle Snatch + 2 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 2 Muscle Snatch + 1 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3. Workout Prep</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Wall Balls (build in weight)</span></p>
Strength/Accessory
Muscle Snatch + Snatch Balance (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 10 Muscle Snatch + 5 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 8 Muscle Snatch + 4 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 6 Muscle Snatch + 3 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 4 Muscle Snatch + 2 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Set 1: 2 Muscle Snatch + 1 Snatch Balance</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets</span></p>
Workout
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">“Karen”</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">150 Wall Balls (20/14)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">(KG conv: 9/6 WB)</span></p><p> </p><p>Independence<br>120 Wall Balls (20/14)<br>Or <br>150 Wall Balls (14/10)<br>(KG conv: 9/6 WB or 6/4 WB)</p><p> </p><p>Liberty<br>75 Wall Balls (light)</p><ul><li>Target time: 6-8 minutes</li><li>Time cap: 12 minutes</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="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Minute QL Stretch</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Minute Cat Cow</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=" Stretch</a><br><a target="_blank" rel="noopener noreferrer" href=" Cow</a></p>
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