CrossFit – Wed, Feb 5
Week 5 of 7 Quick and Nimble!
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Be sure to work on the gymnastics portions and add in some accessory work at the end of class if you can.
Warm Up
Snatch (3 Sets
1 Rep @70-75% 1 RM Snatch
3 Sets
1 Rep @75-80% 1 RM Snatch
3 Sets
1 Rep @80-85% 1 RM Snatch
3 Sets
1 Rep @Heavy)
1 Rep @70-75% 1 RM Snatch
3 Sets
1 Rep @75-80% 1 RM Snatch
3 Sets
1 Rep @80-85% 1 RM Snatch
3 Sets
1 Rep @Heavy)
Do a set every 1:15
Metcon Warm Up
1:30 Easy Echo Bike
:30 Mod Bike
1:00 Easy Bike
:30 Plank
:30 Mod Bike
:30 Easy Bike
:30 Fast Bike
10 Abmat Situp
:10 Sprint Bike
Workout Prep
3 Cal Echo Bike
5 GHD Situps
Free Jacks (Time)
For Time
80/65 Cal Echo Bike (or 2000m Bike ERG w Damper @10)
100 GHD Sit Ups (or 150 Ab Mat Sit ups)
80/65 Cal Echo Bike (or 2000m Bike ERG w Damper @10)
Time Cap 16 Mins
Cool Down
Cobra Stretch
Crossover Symmetry
Banded 7’s
Prone Is, Ts, Ys
Barbell Prep
Burgener Warm Up (Snatch)
Warm Up Lifting Weights