CrossFit – Tue, Feb 25
It's Open Time In Tennessee!! 25.1 is upon us. Your training will have you ready to conquer the next 3 Friday's workouts. Be sure to conserve a little something during the week. Dont go too heavy or too light on any of the lifts or metcons and dont redline a metcon but also don't sand bag. This is a week of maintenance to make sure we are ready for Friday's.
We also start a new cycle today 2/24 called Compete. Its designed to get you through the Open season and is slated for the next 7 weeks. Lots of good Metcons along with a balance of Gymnastic work and lifting.
Warm Up
The Shire (Time)
3 Sets
10 Toes to Bar
10 Burpee Box Jump Over (24/20)
10 Toes to Bar
10 Burpee Box Jump Over
10 Toes to Bar
-rest 1:1 b/t sets
Time Cap Each set 3:30
*Repeat from 2/7/22 & 2/27/24
Barbell Prep
Burgener Warm Up Snatch
3 reps at each position
Snatch Pull + Power Snatch + Squat Snatch (Weight)
Take 10 Minutes to build to a heavy complex of Snatch Pull + Power Snatch +Squat Snatch
Mobilization
Hip Halo Activation
1-2 Sets
1:00 Row or Ski
10 Kip to Swing
10 Alt Leg V-Up
5 No Jump Burpee
1 Set
2 Toes to Bar
2 Burpee Box Jump Overs
2 Toes to Bar
2 Burpee Box Jump Overs
2 Toes to Bar