CrossFit
Warmup/Preparation – 15 min
Dynamic Stretch
+
Burgener W/U & Skill Transfer x 2
Skill/Strength – 20 min
Snatch + OHS
(1+3) Every 90 seconds x 6 sets
* load for this is athlete’s choice
Conditioning – 15 min
“Amanda”
9-7-5 For Time:
Squat Snatch
Ring Muscle-Up (sub C2B Pullup + Ring Dip (2+2) per Ring MU)
Sport: 95/135 lb
Fitness: 65/95 lb
* 10 minute time cap!
Recovery – 10 min
Lat, Pec stretch, Foam Roll problem areas
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 – 10 min
Dynamic Stretch
Skill/Strength – 20 min
Thruster
3,3,3,3,3
Conditioning – 20 min
30-20-10 For Time:
Thrusters
Pullups or Ring Rows
Recovery – 10 min
cool down row/run/bike
Couch Stretch, Pec Stretch
Sport
* If you missed yesterday’s squats – please get them in today!
In Sport Class
A) HSPU Kipping Practice
5×5
B) Teams of 3 Guys or 3 Girls:
For Time:
50 Thrusters (95/135)
10 Rope Climbs
40 Thrusters (95/135)
8 Rope Climbs
30 Thrusters (95/135)
6 Rope Climbs
C) Side Plank 3 x (60+60), rest 1 min between sets
Optional 2-a-day training
Do CrossFit Class
