CrossFit – Tue, Jul 8
Strength Warm up
High-Hang Snatch (Weight)
*Do a set every 1 minute and 30 seconds.
6 Sets
3 Low Hang Snatch (from below the knee) @70-75% 1RM Snatch
*Go from the top down. Focus on bar path.
Metcon Warm Up
1. Movement Prep/Activation and Increasing Heart Rate
5 Inchworm w/Push Up
10 Hanging Ring Scap retractions
:10-:15 Wall Facing Handstand Hold
:30 Straight Arm Plank
-Then-
Warm up to full workout movements.
Teela- Na (Time)
3 Sets (1 Set every 10 minutes)
800m Run
-straight into-
2 Rounds
5 Wall Walk
15 Toes to Ring (OR Toes to Bar)
• Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 7 minutes
• Time Cap each set: 9 minutes
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)