Fitness Heroics – CrossFit
In’s
50 False Grip Ring Rows
Yoga/Mobility
Roll Upper Back and Lower Back w/ Roller OR Lacrosse Ball
Warm-up
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
Skill/Strength
Snatch Complex (Drop Under) (Working up to heaviest weight)
Starting from Rack
1 Snatch Balance
3 Overhead Squats
3 Hang Squat Snatch
OR
Snatch Balance w/ OHS (1 SB + 3 OHS)
Preform 1 Snatch balance to begin Overhead Squats
WOD
Snatch/OHS (Death By) (AMRAP – Rounds and Reps)
Death By Every Minute On the Minute
1:00-2:00
1 Snatch
1 Burpee
2:00-3:00
2 Snatch
2 Burpees
3:00-4:00
3 Snatches
3 Burpees
etc…
Scaled:
Any Snatch, any weight
Ker Flops
RX:
Power Snatches, 95/75
Strict burpees
RX+:
Squat Snatch 95/75
Over the bar burpees
Out’s
100 Mad Russians