CrossFit – Thu, May 22
Metcon Warm Up
Valor (Time)
Partner Split!
“Heavy Isabel”
60 Snatches (185/125) (155/105)(135/95)
-rest 10 minutes-
60 Ring Muscle Ups (OR 30x (1 Burpee + 2 Pull Up)
Intended Workout RPE: 8.5-9.0 – 85-90% – high to very high intensity
• Target Time each workout: sub 7 minutes
• Time Cap each workout: 10 minutes
Double Dumbbells Incline Piston Bench Press (Checkmark)
4 Sets
10 Dumbbell Incline Piston Bench Press@7-8/10 RPE
*Rest as needed between sets.
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Mayhem Hip Halo Activation
– 10 Side step R/L
– 10 Forward/Backwards Walk R/L
– 10 Glute Bridges
– 10 Single Leg Glute Bridges R/L
– 10 Bird Dogs R/L
– 10 Squats
3. Aerobic Warm Up
Machine (your choice):
3 Minute Easy
90 seconds Moderate
30 Seconds Fast
4. Barbell Prep
A. Burgener Warm up Snatch – 3-5 reps at each position
B. 10 Ring Kip to Swing
C. Skill Transfer Exercises Snatch – 3-5 reps of each movement
D. 5 Slow Ring Dip
E. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
F. Warm up to workout weight w/1 Muscle Up after each weight increase.