Fitness Heroics – CrossFit
In’s
Spend 5 Minutes before class stretching or rolling anything that is sore. Seriously…STRETCH OR ROLL
Yoga/Mobility
Not a typo
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
Warm-up
6 Min Snatch warm up (No Measure)
6 min AMSAP w/ bar
3 Down and Finish
3 Down, Finish, OH Squat
(High Hang Squat Snatch)
3 Hang Squat Snatch
3 Squat Snatch
Skill/Strength
Overhead Squat (New 5 Rep Max)
WOD #1
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
WOD #2
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target
Out’s
Spend 5 Minutes after class stretching or rolling anything that is sore. Seriously…STRETCH OR ROLL. Super super cereal about this too.
Superhero Training
Yoga/Mobility
-Global Thorcic Extension
-Global Hip Extension w/ Band
OR
-Couch Stretch
Listen to the whole video if you’d like to learn something cool if not.
Skip to minute 3:36 to see mobility drills
https://www.youtube.com/watch?v=GSBuxSTK0Rs
OLY/Power
Bench Press (10 sets of 10)
Trying to stay at the same weight for all 10 sets.
Gymnastics
Pull-ups (3 sets of max effort)
Maintaining hollow body position through out pull-up sets. NO KIP.
Watch to learn a bit more about hollow position.
https://www.youtube.com/watch?v=Q6njB4vavKI
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
8 KB Step-ups, 24/20 and 53/35
8 KB Snatch, 53/35 (4 each arm)
8 Goblet Squats, 53/35