CrossFit – Mon, Apr 21
Metcon Warm up
Dignan (AMRAP – Rounds and Reps)
10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)
-rest 5 minutes-
10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Rounds each set: 4-5
• Minimum Rounds before scaling: 3+20
High Hang Power Snatch + 1 Drop Snatch (Weight)
*Do a set every 3 minutes.
4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Mayhem Hip Halo Activation
Movement Prep/Activation and Increasing Heart Rate
A. 3-5 minute easy cardio
B. Burgener Warm up Snatch – 3-5 reps at each position
C. 5 Burpee + 10 Kip to Swing
D. Skill Transfer Exercises Snatch – 3-5 reps of each movement
E. 10 Lateral Hop Over Bar + 10 Wall Ball (light)
F. Warm up to workout weights and movements.
Workout Prep
1 set (at workout pace):
2 Hang Power Snatch (at workout weight)
2 Lateral Burpee over Bar
2 Toes to Bar
2 Wall Ball (at workout weight and height)