CrossFit – Wed, Feb 1
Strength Warm up
Deadlift Barbell Prep
3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
Floating Snatch Grip Deadlift (4×3)
Set your snatch starting position and lift the bar to a fully extended standing position with a controlled speed, being sure to maintain the same positions and posture you would use when pulling in the snatch. After standing, return to the starting position under control and bring the plates as close to the floor as possible without allowing them to touch. Begin the next rep from this position, WITHOUT setting the bar down on the floor.
Pre-MetCon Warm-up
3 Sets
1:30 Cardio of Choice
10 No Jump Burpee
5 Box Jump Over
3 Squat Cleans (Build to wt)
1 Set @Workout Pace
2 Burpee Box Jump Overs
2 squat Cleans
Metcon
Chimichanga (Time)
100 Burpee Box Jump Overs(24/20)*
*Every 2:00 perform 5 Squat Cleans (135/95)
*Starts w/ Squat Cleans
Post Workout Mobility
1 Minute Quad Smash (each side)
1 MInute Lacrosse Ball Glute Smash (each side)
1 Minute Elbow to Floor Stretch (each side)
1 Minute Frog Stretch
1 Minute Scorpion Stretch
2 Minutes Downward Dog to Upward Dog Transisition
3 Floating Snatch Deadlift @ 100% 1 RM Snatch
3 Floating Snatch Deadlift @ 100% 1 RM Snatch
3 Floating Snatch Deadlift @105% 1 RM Snatch
3 Floating Snatch Deadlift @105% 1 RM Snatch