Monday, November 27, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-Discuss the Snatch-

Strength
-5:00 Clock-
*Every :15, perform:
1 Squat Snatch

*Add weight every minute
*Modify the movement with Power Snatch

Conditioning
-18:00 AMRAP-
-3 Rounds-
7 Squat Snatches (115/80) (Rx+ 155/105)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

-then-

-3 Rounds-
5 Squat Snatches (135/95) (Rx+ 185/125)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

-then-

-3 Rounds-
3 Squat Snatches (165/110) (Rx+ 205/135)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

-then-

-3 Rounds-
1 Squat Snatch (185/125) (Rx+ 225/155)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

*Modify the Squat Snatches with Power Snatches
*Scale the Bar Muscle-ups with Strict Pull-ups + Push-ups

***If you finish the Final 3 Rounds before the time expires, go back to the top

Extra Credit
-5 Rounds Not for Time-
20 GHD Sit-ups
20 Back Extensions

*Scale the reps down to 15 if needed

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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