CrossFit – Thu, Dec 28

Warm-up
Warm Up

1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull

2. Strength Prep
10 sets x 3 Power Snatch (60-70%)
* Complete 1 set on the minute for 10:00

3. Workout Prep
2 sets:
5 Wall Balls
5 Sit Ups

Strength/Accessory
Power Snatch (Weight)

Every Minute (10:00)
3 Power Snatch (60-70%)
– Touch and Go reps

Workout
“I’m in love, I’m in love and I don’t care who knows it” (Time)

Freedom (RX’d)
50-40-30-20-10
Wall Balls (20/14)
Abmat Sit-ups
(KG conv: 9/6 WB)

Independence
30-25-20-15-10
Wall Balls (20/14)
Abmat Sit-ups
(KG conv: 9/6 WB)

Liberty
21-18-15-12-9
Wall Ball Thrusters (light)
Abmat Sit-ups

  • Target time: 12-14 minutes
  • Time cap: 16 minutes

Cooldown/Mobility
Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

Leave a Reply

Your email address will not be published. Required fields are marked *