CrossFit – Thu, Jan 18

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
Every 1:00 (10:00)
5 Power Snatch (touch and go)
*Use a light and comfortable weight

3. Workout Prep
2x50ft Shuttle Runs (each)

Strength/Accessory
Power Snatch (Weight)

Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout
Golden Delicious (Time)

Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

Independence
No Change to Workout

Liberty
10-8-6-4-2 Shuttle Runs

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Strength/Accessory
Mayhem Mini-Pump –Triceps (Checkmark)

4 Rounds

  • 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
  • 15 Single Arm Standing Tricep Extension w/ band

-Rest 1 min b/t rounds-

Cooldown/Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back

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