CrossFit – Thu, Apr 4

Strength Warm up

Mayhem Hip Halo Activation
– 10 Side step R/L
– 10 Forward/Backwards Walk R/L
– 10 Glute Bridges
– 10 Single Leg Glute Bridges R/L
– 10 Bird Dogs R/L
– 10 Squats

2. Barbell Prep
Burgener Warm up Snatch – 3-5 reps at each position

3 Position Power Snatch (High Hang, Above Knee, Floor)

7 Sets

[E:/1:30].
1 High Hang Power Snatch + 1 Power Snatch from Above Knee + 1 Power Snatch @ 65-75% 1RM Snatch

The Empire Strikes Back (Time)

Partner Throwdown!

Split all reps evenly

For Time:

3 sets
600m Row/Ski
20 Strict Pull-Up
30 Push Ups
-rest 3 minutes-
Partner Split Evenly
100 DB Bench Press (2x 50/35)**
*Every time you break perform 1 Legless Rope Climb/OR regular (OR Pull to stand)

-rest 3 minutes-

100 ring row with feet elevated and body parallel to the ground
*Every time you break complete: 10 strict dips (Ring OR Bar)

Metcon Warm up

Movement Prep/Activation
6-10 minutes through smooth:
1:00 Ski (easy)
10 Scap Pull Up
10 Single Arm Bench Press (each arm, moderate)
-then build to bench press weight for the workout and do 1-2 legless rope climbs-(or regular))

Workout Prep
Use set 1 of the workout as your workout prep

Gymnastics/Optional (AMRAP – Reps)

2 rounds:
set 1: 6 reps @20% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]

-rest as needed-

set 2: 5 reps @30% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]

-rest as needed-

set 3: 4 reps @40% of your 1RM Weighted Ring Dip [does not have to be unbroken but aim for unbroken]

-rest as needed-

set 4: max effort unbroken with no weight

-rest 2 minutes b/t rounds-

*If you feel great, you can repeat for a 3rd round. Otherwise 2 is plenty!

**SCORE IS SET 4: MAX UNBROKEN WITH NO WEIGHT

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