CrossFit – Tue, Jul 22

Strength Warm up

Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement

2. Barbell Prep

Burgener Warm up Snatch – 3-5 reps at each position

Skill Transfer Exercises Snatch – 3-5 reps of each movement

1 Low Hang Power Snatch + 1 Low Hang Snatch (6 Rounds for reps)

*Do a set every 1 minute and 30 seconds.

6 Sets
1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch
*Bar from below the knee. Go from the top down each rep.

Metcon Warm Up

Movement Prep/Activation and Increasing Heart Rate
1:00-2:00 Row OR Ski
-Then-
2 Sets
10 Kip to Swing
5 Knees to Elbow
5 Kipping Pull Up
-Then-
2 Sets
50ft Sandbag Carry
50ft Sled Push
*Increasing weights.
-Then-
Warm up to full workout movements.

2. Workout Prep
1 set (at workout pace):
15ft Sandbag Carry (at workout weight)
2 Bar Muscle Up
30ft Sled Push (at workout weight)
4 Toes to bar

Spectre (Time)

3 Rounds
100ft Sandbag Carry (150/100)
10 Bar Muscle Ups
100ft Sled Push (235/190)

-rest 5 minutes-

3 Rounds
100ft Sled Push (235/190)
20 Toes to Bar
100ft Sandbag Carry (150/100)

• Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity

• Target Time each set: 5-6 minutes

• Time Cap each set: 8 minutes

Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

10x 5 Second Cobra
1 Minute Barbell Forearm Stretch
20x Shoo the Cat

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