Fitness Heroics – CrossFit
Daily Objective: Smooth lifting
Yoga
Forward Triangle
Warm-up
Row (No Measure)
Row 1000 meters at a talking pace
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
Weightlifting
Hang Clean Complex (12 minutes to find heaviest weight)
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
1 Front Squat
Sets 1-2 are lightweight
Sets 3 is moderate
sets 4-Everything else are heavyweight
DO NO SET BAR DOWN.
Metcon
Dead Push-ups (AMRAP – Rounds and Reps)
An ascending ladder EMOM (every minute on the minute)
FIRST MINUTE
1 Deadlift, 225lb/135lb
1 Hand Release Push-ups
SECOND MINUTE
2 Deadlifts 225lb/135lb
2 HR Push-ups
THIRD MINUTE
3 Deadlifts 225lb/135lb
3 HR Push-ups
ECT.
…
Continuing the pattern until you can no longer complete the reps inside the minute.
RX+: 275/185
13 minute time cap
Cash Out
Row (No Measure)
Row 1000 meters at a talking pace
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
Not a typo.