MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
5 minutes for first Attemp:
Snatch
CONDITIONING
“HEAVY DAY SQUAT SNATCH”
12 Rounds for Load
1 Squat Snatch
rest 90 sec
BEGINNER
2 Power snatches + 2 Overhead Squats
rest 90 sec
MOBILITY & WARM UP
2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps
1 set
10 scap pull-ups
:20 partial wall-walk hold
1 set
10 kip swings
3 wall walks
1 set
5 kip swings
5 kips
3 wall walks
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Clean
4 sets:
5 Power Clean (increasing load)
CONDITIONING
“HEAVY DAY POWER CLEAN”
5-5-3-3-3-1-1-1-1
9 sets rest 2 min
MOBILITY & WARM UP
2 sets
5 side plank reach-throughs / side
5 PVC pass throughs
5 push-ups + 2 shoulder taps
5 Supermans
5 tuck jumps
1 set
10 scap pull-ups
:20 partial wall-walk hold
1 set
10 kip swings
3 wall walks
1 set
5 kip swings
5 kips
3 wall walks
8 Minute AMRAP of:
3 Strict Pull-ups
5 Push Ups
7 Front Squats (Empty Barbell)
10 Sumo Deadlifts (Empty Barbell)
SKILLS & SPECIFIC WARM UP
Push Press
4 sets:
5 push presses (increasing load)
CONDITIONING
“HEAVY DAY PUSH PRESS”
Push press
7 sets x 3 reps
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Jerk
CONDITIONING
“GRACE”*
30 Clean & Jerk #61/43
*compare to 26.05.21
MOBILITY & WARM UP
EMOM 8:
Min. 1 | :45 Jumping jacks
Min. 2 | :45 Cossack squats
Min. 3 | :45 Burpees
Min. 4 | :45 Wall squats
SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 05.02.20
MOBILITY & WARM UP
Substitute 200m ski or 400m bike in place of row if needed or desired.
On a 6:00 Clock
Partner 1 performs 200m row while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 gets on the rower. After both partners have completed a movement, they progress to the next movement.
Into 2 Rounds, Not for Time:
10 BB Cossack Squat
10 Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS
Back Squat
Points of Performance Focus
1 Set
10 Back Squats (barbell)
5 Sets
3 Back Squats (increasing load)
CONDITIONING
“BACK SQUAT”
5 Sets For Load:
3 Back Squats
lift every 3 minutes
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Hand Release Push ups
15 Bent Over Row (Empty Bar)
20 Air Squats
25 Sit Ups
SKILLS
Deadlift – in 10min find first attempt
CONDITIONING
“DEADLIFT”
Every 3 min per 21 min
2-2-2-2-2-2-2
Deadlift
Build up in weight
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups
SKILLS
Clean – Clean Warm up
CONDITIONING
“HANG SQUAT CLEAN”
Every 3 min per 21 min
2-2-2-2-2-2-2
Hang Squat Clean
Build up in weight
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Push Jerk – Split Jerk – buil in 10 min first attempt
CONDITIONING
“SPLIT JERK”
Every 3 min per 21 min
3-2-2-2-1-1-1
Split Jerk
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
Sumo Deadlift High Pull
CONDITIONING
“WRECKING BALL”
AMRAP 15 Minutes
100 mt Kb Suite Case Carry
15 Goblet Squats Thrusters
100 mt Kb Overhead Carry
15 Kb Sumo Deadlift High Pull
Kettlebell 24/16
