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9.12.2017

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CrossFit Initiative – CrossFit

Warm-up

(00:00 -15:00)

Round 1

Row :40 Slow :20 Fast

5 Scapular Retractions

7 Push Ups

9 Air Squat

Round 2

Row :40 Slow :20 Fast

5 Kip Swing

7 Push Ups

9 Air Squat

Round 3

Row :40 Slow :20 Fast

5 Pull-up

7 Push Ups

9 Air Squat

Mobility

Barbell thoracic opener x 1:00

Barbell Warm-up

5 Good Mornings

5 Back Squat

5 Elbow Rotations

5 Snatch Grip Behind the Neck Press

5 Muscle Snatch

5 Overhead Squat

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Snatch

Snatch Technique Instruction (15:00 – 20:00)

All loadings meant to be on the lighter side with little rest

Snatch Technique (20:00 – 30:00)

Hang Snatch High Pull

(% of 1RM Snatch)

30% x 4

35% x 4

40% x 4

Pausing High Hang Squat Snatch

:02 pause, high on the thigh

(% of 1RM Snatch)

40% x 3

50% x 3

60% x 3

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Back Squat

Set Up/Warm up (30:00 -40:00)

Warm up to 60% 1RM Back Squat

Have all weights nearby for quick changes

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Back Squat Waves (40:00 – 55:00)

On the Minute

1. 60% x 5

2. 65% x 5

3. 70% x 5

3:00 Rest

4. 65% x 5

5. 70% x 5

6. 75% x 5

3:00 Rest

7. 70% x 5

8. 75% x 5

9. 80% x 5

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