CrossFit – Wed, Jan 24

Strength Warm up

Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

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”

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

Power Snatch (*Do one complex every 2 minutes.

2 Position Power Snatch @ 60% 1 RM Power Snatch
2 Position Power Snatch @ 65% 1 RM Power Snatch
2 Position Power Snatch @ 68% 1 RM Power Snatch
2 Position Power Snatch @ 70% 1 RM Power Snatch
2 Position Power Snatch )

Floor & Above the knee

Metcon

Metcon Warm up

Movement Prep

2 Sets
1:00 Echo Bike (moderate)
50 Single Unders
25 Double Unders

Workout Prep

1 Set: (at workout pace)
3/2 Calorie Echo Bike
15 Double Unders
3/2 Calorie Echo Bike

Peter Parker (Time)

5 Sets: (1 set every 3 minutes 30 seconds)
14/11 Calorie Echo Bike
70 Double Unders
14/11 Calorie Echo Bike

*Sub 18/14 Calorie Assault Bike if needed for Rx’d

Target Time each set: sub 2 minutes 30 seconds

Time Cap each set: 3 minutes

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