CrossFit
Warmup/Preparation – 20 min
Dynamic Warm-up
+
Burgener Warm Up
Skill/Strength – 20 min
Hang Power Snatch 3,3,3,3,3
Conditioning – 15 min
3 Rounds:
400m Run
Max Ring Pushups
Max Ring Dips
Recovery – 5 min
In Class Recovery – Hip Mobility
Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-up
Skill/Strength – 15 min
Overhead Squat 3,3,3,3,3
*use a rack, conservative weight
Conditioning – 20 min
5 Rounds:
400m Run
Max Dips
Max Pushups
Sport
IDEALLY BEFORE SPORT CLASS: Squat + Press Superset (5×65%, 5×75%, 5+x85%)
+
IN SPORT: 3 Rounds For Time: 400m Run, 25 Ring Pushups + EMOM x 5 min: 1-2 Bar MU (or 3-5 C2B, or PU)
+
Tabata Hollow Rocks
