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