CrossFit – Wed, Oct 2

CrossFit – Wed, Oct 2

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
8 sets x 2 Squat Snatch (Singles, build in weight)
-Every 1:30-

3. Workout Prep
2 sets:
2 Hang Dumbbell Clean and Jerk (Each)
2 Burpees Over Dumbbell
50m Run

Strength Accessory
Snatch (Weight)

8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

Workout
Family Feud (AMRAP – Rounds and Reps)

Freedom (RX’d)
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run
(KG conv: 22.5/15 DB)

Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run
(KG conv: 15/10 DB)

Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run

  • Target number of Rounds: 7+ Rounds
  • Minimum number of Rounds before scaling: 5 Rounds

Cooldown/Mobility
Mobility

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15 Bootstrappers
2x 1 Minute Ring Bicep Stretch
4x 5 Quad Foam Rolling (each leg)

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.