CrossFit – Tue, Sep 3
New Cycle Alert! Going back “INTO THE STORM”
8 Week Cycle (Week of 9/2-10/21)
This cycle will focus on foundational strength in the Pull, Squat and Press with more Olympic Lifting. These 8 weeks will begin to gear more towards creating even more of an “aerobic base” as we build strength in conjunction with conditioning. There will be gymnastics with rope climbs, and strict handstand pushups as a focus. Be sure to stretch, warmup and cool down.
8 Week Cycle (Week of 9/2-10/21)
This cycle will focus on foundational strength in the Pull, Squat and Press with more Olympic Lifting. These 8 weeks will begin to gear more towards creating even more of an “aerobic base” as we build strength in conjunction with conditioning. There will be gymnastics with rope climbs, and strict handstand pushups as a focus. Be sure to stretch, warmup and cool down.
Warm Up
Snatch (3 Snatch @ 60-65% 1 RM Snatch
3 Snatch @ 60-65% 1 RM Snatch
3 Snatch @ 60-65% 1 RM Snatch
2 Snatch @ 70-80% 1 RM Snatch
2 Snatch @ 70-80% 1 RM Snatch
2 Snatch @ 70-80% 1 RM Snatch
5x 1 Snatch @ 85-90% 1 RM Snatch
3 Snatch @ 60-65% 1 RM Snatch
3 Snatch @ 60-65% 1 RM Snatch
2 Snatch @ 70-80% 1 RM Snatch
2 Snatch @ 70-80% 1 RM Snatch
2 Snatch @ 70-80% 1 RM Snatch
5x 1 Snatch @ 85-90% 1 RM Snatch
)
Do a Set Every Minute
Metcon Warmup
3 Sets
1:00 Echo Bike
4 Burpees
4 Jump over Block
Firestorm (Time)
3 Rounds
15/11 Cal Echo Bike
11 Burpees over 12″ Block
Time Cap 7 Mins
Block = anything to jump over that is 12″ (Plates, etc)
Crossover Symmetry
Banded 7’s
Burgner Warm Up Snatch