CrossFit – Fri, Mar 3
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Ski erg x 3:00 -5:00 warm up upper body- get blood flow moving
Banded face pulls x 15-20 reps
Banded overhead press x 15-20 reps
Empty bar or PVC Muscle snatch
Empty bar or PVC OHS work
25 Double under – work on loose grip controlled breathing
Wall handstand hold x :10seconds + Rx+ athletes into 5 Kipping HSPU
x 2 sets
Snatch warm up
23.3 (AMRAP – Reps)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
Scaled (AMRAP – Reps)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb