CrossFit – Fri, Dec 29
Warm Up
“Candy, Candy Canes, Candy Corn Syrup” (AMRAP – Rounds and Reps)
5 sets:
AMRAP 2 minutes
6 Ring Muscle Ups-Sub Bar if Needed
12 Dumbbell Box Step Up (2×50/35) (24/20)
Max Squat Cleans (185/125)
-rest 1 minute b/t sets-
Strength Warm up
1. Barbell Prep – (only go to power position)
A) Burgener Warm up Snatch – 3-5 reps at each position
- Down and up – “SPEED THROUGH THE MIDDLE”
- Elbows high and outside – “BAR CLOSE”
- Muscle snatch – “STRONG TURNOVER”
- Snatch land – “FOOT WORK” 2”, 4”, 6”
- Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
- Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
- Overhead squat, “CORE STRENGTH”
- Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
- Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
- Snatch balance, “FOOT AND ARM SPEED”
Power Snatch (*Do a set every 1 minute and 30 seconds.
1 Power Snatch @ 65% 1 RM Power Snatch
1 Power Snatch @ 70% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
1 Power Snatch @ 80+% 1 RM Power Snatch)
Power Clean and Push Jerk (
1 Power Clean + 1 Push Jerk @ 65% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 80%+ 1 RM )
1 Power Clean + 1 Push Jerk @ 65% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean
1 Power Clean + 1 Push Jerk @ 80%+ 1 RM )
from the floor, perform the prescribed number of power cleans followed by the prescribed number of push jerks
*Do a set every 1 minute and 30 seconds.
Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
10 Ring Kip to Swing
3-5 Tempo Ring Dip
10 Box Step Up (24/20)
5 Single Arm Dumbbell Squat Cleans (each arm, moderate)
-Then-
Warm Up to Clean weight with 1-2 Muscle Ups after each weight jump.
3. Workout Prep
1 Set (at workout pace):
2 Ring Muscle Ups
2 Dumbbell Box Step (at workout weight and height)
2 Squat Clean (at workout weight)