CrossFit – Thu, Jan 25

Warm Up

Movement Prep

2 Sets
10 Leg Swings Forward (each side)
10 Leg Swings Lateral (each side)
15ft high knees
15ft butt kicks
15 foot side shuffle (each way)
15ft Toes out walk
15ft Toes in walk
15ft Heels walk
15ft Toes walk
:30 Ski
2 Sets
10 Kip to Swing
5 Kipping Chest to Bar Pull Up
5 Box Dip

Workout Prep

1 Set (at workout pace):
100m Run (together)
4/2 calorie Ski (each)
2 Bar Muscle-Ups (each)

Clark Kent (Time)

Partner Workout:
3 sets:
400m Row/ OR 20 Cal Echo(together)
40/32 calorie Ski/Row (split)
20 Bar Muscle-Ups (split)
-rest 4 minutes b/t sets-

Score: Time – 8 minutes/Rest

Target Time each set: 5-6 minutes

Time Cap each set: 7 minutes

Strength Warm Up

Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position for 2 sets

  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) Build to Power Snatch weight.


Barbell Cycling

EMOM 8 Minutes
6 Power Snatches (115/80) or 45-50% 1RM Power Snatch

2,000m Row Progression (Time)

4 Sets
400m at RPE6.5
200m at RPE3
200m at RPE7,
200m at RPE3
*Rest 2 Min between sets.

*record total workout time.