Tuesday, August 20, 2019

Power CrossFit – CrossFit

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WARM-UP

Row 500 meters

Crossover activation

Samson stretch x 20 meters

Caterpillar x 20 meters

Calf stretches

-on a box with heel hanging off box. 10 seconds each side.

-toe up heel down pull body towards the rig. 10 seconds each side.

-banded calf stretches. Lay on your back and use band around forefoot to stretch calves.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WORKOUT OF THE DAY

Metcon (Time)

For time: *Squat if you need to.

-400 m Run

-20 Hang Power Snatch

Rx Plus(95/65#) Rx(75/35#)

-400 m Run

-15 Hang Power Snatch

Rx Plus (115/75#) Rx(85/45#)

-400 m Run

-10 Hang Power Snatch

Rx Plus (135/85#) Rx(95/55#)

-400 m Run

-5 Hang Power Snatch

Rx Plus (155/95#) Rx(115/65#)

SKILL

DIPS (5×5)

Scale appropriately:

box dips

bands on matador

body weight on matador

rings

weighted matador

weighted rings

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