CrossFit – Tue, Sep 26

Metcon Warm Up

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle snatch – “STRONG TURNOVER”
  4. Snatch land – “FOOT WORK” 2”, 4”, 6”
  5. Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

  1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
  2. Overhead squat, “CORE STRENGTH”
  3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
  4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
  5. Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Hang Snatch Pull + Hang Pause Power Snatch 5×3 (Weight)

*Do a set every 2 minutes.

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE

*Pause is in the receive for 2 seconds.

Metcon Warm Up

4. Movement Prep/Activation and Increasing Heart Rate

Row 1:00 easy
Bike 1:00 easy
Run 1:00 easy
Row :30 moderate
Bike :30 moderate
Run :30 moderate
Row :15 fast
Bike :15 fast
Run :15 fast

Baked Potato (AMRAP – Rounds and Reps)

AMRAP 20 Minutes
20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
20/16 Calorie Row
200m Run

*Every 10m = 1 rep.

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