Fitness Heroics – CrossFit
New Week, New Gainz
Yoga/Mobility
-Arcanine
-Warrior 2
-Pidgeotto
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
Weightlifting
Snatch Pull (6×5)
Power Snatch (6×5)
Squat Snatch (6×5)
WOD
The Running Dead (Time)
Scaled:
21-15-9
Snatch Pull, 75% of 5 rep weight
Run to Bob Sikes and back
RX:
21-15-9
Power Snatch, 75% of 5 rep weight
Run to Bob Sikes and back
RX+:
21-15-9
Squat Snatch, 75% of 5 rep weight
Run to Bob Sikes and back
Cash Out
Scaled:
Strict Hanging Leg Raise
RX:
Strict Knees-2-Elbows
RX+:
Strict Toes-2-Bar