CrossFit – Tue, Dec 10
Strength Warm up
Power Snatch + OHS (Weight)
Power Snatch + OHS
*Do a set every 2 minutes.
2 Sets
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch
3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch
*All unbroken reps.
Metcon Warm Up
Movement Prep/Activation
8:00 Moving Through
1:00 Jog
15 Banded Good Morning
5 Single Arm Suitcase Deadlift (each arm, moderate)
:15 Side Plank (each side)
-Then-
Warm up to workout weight.
Workout Prep
1 Set (at workout pace):
3 GHD Sit Ups
2 Deadlifts (at workout weight)
1 Shuttle Runs (at workout distance)
Ciabatta (Time)
5 Rounds
15 GHD Sit Ups
10 Deadlifts (225/155)
5 Shuttle Runs (50ft)
*Rx Sub for GHD Sit Up: 30 Abmat Sit Up.
- Intended Workout RPE: 8.0 – 80% – moderate/high intensity
- Target Time: sub 8 minutes
- Time Cap: 12 minutes
Scale:
5 Rounds
12 GHD Sit Ups
8 Deadlifts (225/155) (OR 10 at 185/125)
4 Shuttle Runs (50ft)
- Sub for GHD Sit Up: 24 Abmat Sit Up
Cool Down
10x 5 Second Cobra
2x 10 Down Dog
1 Minute Foot Smash
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Barbell Prep
Burgener Warm up Snatch (3-5 reps at each position)