5-31-2017
CrossFit Sona – CrossFit
Warm-up
Today’s Warm-up – #1 (No Measure)
Practice double-unders for 5 minutes
bear crawl forward/backward/sideways right and sideways left
3 rounds of :30 seconds hollow hold followed by :30 seconds of superman arch
3 rounds of :30 second handstand hold
3 rounds of :15 second pull up bar hangs
PVC pass throughs
ATS stretch 2 minutes
SKILL
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
High-Hang Snatch (1 x 1 )
15 min to find a heavy single or work on technique
Metcon
Metcon (Time)
3 rounds for time of:
*Shuttle Run, 200 m
6 High-Hang Snatches 80% of 1RM
*[set up 2 cones 25m apart, 200m = 8 sprints, pivot turn at cone]
Scaling Suggestions:
Scale 1:
70% of 1 RM
Scale 2:
60% of 1 RM or moderate load
shuttle sprint video – https://www.youtube.com/watch?v=zpOv1yjIlX4