Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Couch stretch (2x each side)
Pigeon stretch (2x each side)
5 sumo squats
PVC pass throughs & shoulder stretches
5 PVC overhead squats
5 PVC squat snatches
Metcon (2 Rounds for time)
Rowing Intervals:
1000m Row
-Rest 2 Minutes
1000m Row
*Score is time for each set.
*Burpee penalty after rowing intervals for every second (+/-) off of first time.
The purpose of this is to teach you to always be conscious of your pace. The goal is to find a pace and be able to hold that consistently when you are tired.
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
“Olympic Rings” (AMRAP – Reps)
5 Min AMRAP:
20 Squat Snatches 95/65
15 Squat Snatches 115/75
Max Squat Snatches 135/95