CrossFit – Fri, May 17
Warm-up
Warm Up
1. Movement Prep/Activation
2:00 Jog
-into-
3 sets:
5 Snatch Grip Deadlifts
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Hang Power Snatch
1 Power Snatch
-First set use a PVC pipe, second and third use empty barbell.
2. Workout Prep
3 sets:
100m Run (build-in pace)
2 Power Snatch (build up to opening weight)
Workout
“That’s my secret, Captain: I’m always angry” (2 Rounds for reps)
Freedom (RX’d)
-0:00-4:00-
800m Run
-4:00-8:00-
Heavy Double Power Snatch
-8:00-12:00-
800m Run
Independence
No Change to Workout
Liberty
-0:00-4:00-
500m Run
-4:00-8:00-
Heavy Single Power Snatch
-8:00-12:00-
500m Run
- Target time each Run: 3-3:30
- Time cap each Run: 3:50
Power Snatch (Weight)
Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
4 Rounds
- 10 Weighted Hip Thrust @ Moderate weight – maintain control and quality RPE 7
- 10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
- 10 Plate Front Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Record heavy double power snatch