CrossFit – Mon, Apr 7
Metcon Warm Up
Anakin (AMRAP – Rounds and Reps)
3 sets
AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups
-Rest 1 minute b/t sets-
Strength Warm up
Burgener Warm up Snatch (3-5 reps at each position)
Skill Transfer Exercises Snatch (3-5 reps at each position)
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
3 Position Snatch (Ground, Above The Knee, Mid Thigh) (Weight)
*Do a set every 2 minutes.
5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
Hip Halo/ Banded 7’s
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Ski OR Row (easy-moderate)
25 Plate Hops
:15 Side Plank (each side)
10 Kip to Swing
5 Inchworm
-Then-
Warm up to all workout movements.
3. Workout Prep
1 set (at workout pace):
20 Double Unders
4 Toes to Bar
2 Burpee Pull Up