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