Power CrossFit – CrossFit
Warm-up
Warm up (No Measure)
Jog 800m or Slow Row 1,000m
MOBILITY:
T-spine smash (foam roller)
Quad smash (foam roller)
Banded hamstring stretch
CROSSOVER activation
Forearm stretches
20 x’s
Shoulder ROM
OH squats w/ broom
push press w/ empty bar
Weightlifting
Hang Power Snatch (Take 10-15 min to work up to a heavy single)
Metcon
Metcon (Time)
“Meat Paws”
(Rx)
4 Rounds:
15/12 Calorie Row
15 Toes to Bar
9 Hang Power Snatch (95/65)
(Rx+)
15/12 Calorie Assault Bike instead of Row
The weight on the barbell should be a load that athletes could complete 21+ repetitions unbroken when fresh. Within the workout today, the goal is to complete every round of hang power snatches unbroken. Following the workout, let’s take a cool down stretch, especially focusing on the forearms and shoulders, which were used heavily today.
Scaling Options:
200 Meter Run
Knees 2 Elbow -or- knee raises
lower bar weight