CrossFit - Mon, Apr 14 – CrossFit Sacrifice

CrossFit – Mon, Apr 14

Suggested Warm-Up

Warm-Up

1 ROUND

10 PVC Pass Throughs

8 Inch Worms

10 Good Mornings

Into…

1 ROUND

10 PVC Cuban Press

8 Hand Release Push Ups

10 Bird Dogs

Into…

1 ROUND

10 BB Strict Press

:15 HS Hold / Pike Hold

8 Snatch DL

Strength – All

Snatch (Every 2 MINS for 16 MINS

3×2 @ 70-75%

3×1 @ 75-80%

2×1 @ 80-83%

Then. . . .

Snatch Pull
)

(Score is Weight)

Week 3 of 7

Olympic Lifting Cycle

Snatch Pull (Every 90 Seconds for 6 MINS

1×3 (95%)

2×2 (100%)

1×2 (105%)

)

(Score is Weight)

Workout – Performance

15 ROUNDS FOR TIME (Time)

1 Power Snatch (165/115)

5 Handstand Push-Ups

(Score is Time)

20 MIN CAP

KG BB: (75/52.5)

Workout – Fitness

15 ROUNDS FOR TIME (Time)

1 Power Snatch (115/75)

5 Hand Release Push-Ups

(Score is Time)

20 MIN CAP

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

2.) Kipping Skill*

EMOM x 10 MINUTES

2-5 Pull-Ups or Chest to Bars

*Goal is to complete reps unbroken and to accumulate volume. Pick a number you can stick with throughout the EMOM.

(No Measure)

CrossFit – Mon, Apr 14