RFCF Main Box - CrossFit Warm-up A: 3 min Row (No Measure) Row for 3 minutes at a low to medium pace/intensity. B: Dynamic Warm-up (No Measure) 10 per side: Leg swings Pass Thrus Figure 8s Scorpion Eagles Roll & Reach C: 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 Strength Every 30 seconds for 7 minutes: 1 snatch (75%) Keep form perfect, if it breaks drop the weight. Metcon 400m Run, Wall Balls for time (Time) 5 Rounds for Time: Run 400m 50 Wall balls (20#/14#) Note: Scale to 25 WB shots per round. Mobility Mash serratus and first rib, perform wall facing squats.
Posted on: Wed, 13 Aug 2014 09:05:43 +0000
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