CrossFit – Sun, Apr 28
Summer Body Kickstart
Initial meeting/Sign up Sunday 4/28 10:30am
Program starts 5/1, Ends 6/2
Sign Up sheet sent via email, hard copy on the bulletin board
Open to the public as well $79 per participant
Initial meeting/Sign up Sunday 4/28 10:30am
Program starts 5/1, Ends 6/2
Sign Up sheet sent via email, hard copy on the bulletin board
Open to the public as well $79 per participant
Warm-up
Burgener Warm-up
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
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
USE BARBELL
Snatch (3@60%, 2@70%, 2×1 80%, 2×1 90+% )
Metcon (AMRAP – Rounds and Reps)
2x 3 Rounds w/2min rest
6 Box Jump 24/20″ (rx+ 30/24′)
7 Power Snatch 75/55 (rx+ 115/75)
8 Wall Balls 20/14 (rx+ 30/20)
*Pick up where you left off
Cooldown
- xo sym recvoery
- Band Stretch from Rig
- Couch Stretch
10 PVC Pass Thrus
10 OHS
5 PVC Hang Power Snatch
5 PVC Snatch Balance
10 PVC Overhead Lunge