02/09/2018 – CrossFit Fixx
Call Us: (520) 300-4109

02/09/2018

9
Feb

02/09/2018

CrossFit Fixx – CrossFit

Warm-up

3 minute strapless row

20m Samson stretch

20m punters

20 total crab kicks

20 total Swanson’s

15 PVC Wrap arounds

15 PVC Pass throughs

15 PVC OHS

Strength and Conditioning

1600m Row (Time)

1600 meters row

Skill Review

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

Strength

Every 2 minutes for 10 rounds, for a total of 20 minutes. 3 position snatch. These are full squat snatches. All athletes will start with the bar and add 5-20 lbs per set.

3 Position Snatch

-Power position (High Hang- just below hips

-Hang (Just above the knee)

-Floor

Athletes will perform 1 HHS, 1 HS, and 1 snatch from the floor
With 20 minutes on the clock athletes will start with the bar and work every 2 minutes for a total of 20 minutes.

A Rep includes 1 HHS, 1 HS, and 1 snatch from the floor.

All athletes will start with an empty bar and add weight each round.

Mobility

Couch stretch 1-2 minutes per side

5 minutes foam roll

Leave a Reply