CrossFit - Wed, Apr 23 – CrossFit Sacrifice

CrossFit – Wed, Apr 23

Suggested Warm-Up

Warm-Up

MOBILITY ROUND

5 Inchworm w/ Push Up

10 Piked Toe Taps

5/5 Moose Antlers

10 Air Squats

10 PVC Pass Throughs

10 PVC OH Squats

Into…

2 ROUNDS

8 Snatch Grip BB RDL (Rnd 2: Deadlift)

6/6 DB Push Press

8 Alt DB Hang Snatch

6 Scap Pull Ups (Rnd 2: Kip Swings)

8 Ring Rows (Rnd 2: *Optional 5 Kipping Pull Ups)

6 Up-Down (Rnd 2: Burpees)

Strength – All

Snatch (Every 2:30 Mins for 20 Mins:

2 @ 75-80%
2 @ 75-80%
2 @ 75-80%
1 @ 80-85%
1 @ 80-85%
1 @ 80-85%
1 @ 87-90%
1 @ 87-90%

)

(Score is Weight)

Week 4 of 7

Olympic Lifting Cycle

Workout – Performance

3 SETS (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES*

4 Alt. DB Hang Power Snatch + Push Press (50/35)**

5 Pull-Ups

6 Burpee Over DB

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

3 SETS (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES*

4 Alt. DB Hang Power Snatch + Push Press (35/20)**

5 Jumping Pull-Ups

6 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**1 Rep= 1 Hang Power Snatch + 1 Push Press.

(Score is Total Rounds + Reps)

KG DB: (15/10)

Optional Cool Down – All

2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-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.

1.) Snatch Pulls (2 Rounds for reps)

2×3 (100%)

2×2 (110%)

-Rest As Needed b/t Sets-

(Score is Weight)

2.) Kipping Skill*

EMOM x 10 MINUTES

4-6 Toes to Bar*

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

(No Measure)

CrossFit – Wed, Apr 23