Fitness Heroics – CrossFit
FRANK: What do we do now? What the heck do we DO NOW?!
(BLAM)
(Frank smiles) Logan you son of a B!&ch!!!
LOGAN: You think I’d miss this party?
Scene from Family Guy involving exterminators
Yoga/Mobility
Yoga Warm Up 2 (No Measure)
-Forward Triangle
-Triangle
-Reverse Triangle
-Down Dog
-Pidgeon
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 Grip Deadlift (6×10)
OR
Snatch Pull (6×10)
OR
Power Snatch (10-8-6-4-2-2-1-1-1)
16 Minutes
WOD
Russel TheZombie (Time)
4 Rounds for time w/ a 13 min AMRAP
Scaled:
10 Snatch Grip deadlifts OR Snatch Pulls
10 Burpees (Ker Flops)
RX:
10 Power Snatch, 135lb/95lb (Old RX), 60%-70% 1RM (New RX)
10 Burpees (Strict Push-up)
RX+:
10 Power Snatch, 70%-80% 1 RM
10 Burpees (Strict Push-ups)
Cash Out
50 Sit-ups