CrossFit – Mon, May 13

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
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”

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

Power Snatch (Weight)

5 Minutes (Every minute on the minute)
2 Power Snatch @ 68-70% 1 RM Power Snatch

SQUAT Snatch (Weight)

5 Minutes (Every minute on the minute)
1 Squat Snatch @ 75-80% 1 RM Snatch

*If you’re feeling good, you can take 2-3 more singles to build to a heavier percentage.

Metcon Warm up

Movement Prep/Activation and Increasing Heart Rate
1:00 Jog
-Into-
2 Sets
10 Banded Lat Pull Down
10 Banded Chest Press
10 Banded Air Squat

2. Workout Prep
1 set (at workout pace):
200m Run
2 Strict Pull Up
4 Push Up
6 Air Squat

Hulk Smash (Time)

4 sets (1 set every 6 minutes)
200m Run
-into-
3 rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
-into-
200m Run

**Wear a vest if you plan to during Murph.

Cool Down

1-2 minute Lat Smash (each side)
2 minute Chest Stretch (each side)
2 minute Couch Stretch (each side)

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