20 January 2016

Article: The 4 People You Need to Succeed in CrossFit

Warm-up
500 m Row

Mobility
Forearm S&F / Stretch
T-Spine Smash
Banded Pigeon
Banded OH Distraction (ext rot bias)

Technique - Gymnastics
3 x 10 Kip / Beat Swing
3 x 10 Toes to Bar / Knee Raises

Technique - Weightlifting
10 x Bench Press (45/35#)

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

10 x Bench Press (45/35#)

5-5-5-5 (x 2-3) Empty Bar: Muscle Clean - Front Squat - Shoulder Press - Thruster

10 x Bench Press (45/35#)

Clean Hip Movement: 
3-5 Rounds (45/35#): high-hang clean - hang clean - clean
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***

10 x Bench Press (45/35#)

Snatch Hip Movement:
3-5 Rounds (45/35#): high-hang snatch - hang snatch - snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***

10 x Bench Press (45/35#)