CrossFit – Mon, Feb 27
Warm-up
Metcon
Open Workout 23.2
If you are not doing the open workout, Perform workout below
Weightlifting
Snatch (3 x 1 @85-90%)
TC: 18 Min
Score: Weight
Scaling Options
Beginner
3 x 2, Accross
Intermediate & Perform
As written
Metcon
Metcon (Calories)
3 rounds
1 min max Cal Machine
1 min max KBS 32/24KG
1 min max Plate push 45/25 lbs
1 min rest
TC: 12 Min
Score: Cals on Machine
Scaling Options
Beginner
1 min max Cal Machine
1 min max Russian KBS @16/12kg
1 min max Leg Drive against the wall
1 min rest
Intermediate
1 min max Cal Machine
1 min max KBS @ 24/16kg
1 min max Plate push @ 25/15 lbs
1 min rest
Perform
1 min max Cal Row
1 min rest
1 min max Sled push
1 min rest
Extra Accessory
Core (Checkmark)
Windshield washers
3 x 10
Rest as needed between sets
A. General
60 sec Machine
30 sec World’s greatest stretch (15sec/side)
30 sec Rotating full squat T spine rotations: https://youtu.be/3-V53sQinNk
30 sec Banded face pulls
B. Specific
Pull Drills
5 snatch lift offs
5 Tempo Snatch high pulls
5 Hang snatch jumps
https://youtu.be/RB0czoDhPcQ
Reception Drills
5 OHS
5 tall Snatches
5 tempo snatches
-Athletes need to focus on keeping the bar close by engaging the upper back and squeezing the lats.