CrossFit
WARM-UP
GENERAL WARM-UP
200m Run (100m EZ into 100m
Tough Job) into…
2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs
SNATCH WARM-UP --
Hybrid-Burgener Progression w/
Empty Barbell
2 SETS...
5-7 Reps Behind Neck Push Press
5-7 Reps Heaving Snatch Balance to Power Position
3-5 Reps Tall Shrug + High Pull
3-5 Reps Tall Hang Power Snatch
3-5 Reps Below Knee Power Snatch
3-5 Reps Overhead Squat
ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:
1 Power Snatch + 1 Squat Snatch
WORKOUT
4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
Zoom
DAILY-5 WARM-UP
1:00 Cardio Choice
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
FULL-BODY STRENGTH
4 SETS FOR MAX REPS
1:00 - Seesaw Bent Over Rows
1:00 - DB Suitcase Calf Raises
1:00 - Superman Hold
-1:00 Rest b/t Sets-
FULL-BODY WORKOUT
3 SETS
ON A 5:00 RUNNING CLOCK...
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls
50 Double Unders
FINISHER
AMRAP x 5 MINUTES
2-4-6 and so on...
Sit-ups
DB Heel Taps