MOBILITY & WARM UP
Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups
SKILLS & SPECIFIC WARM UP
Overhead Squat – Burgener Warm up
CONDITIONING
“JAILBREAK”
10 Rounds For Time
1 Power Snatch #70/45
3 Overhead Squats #70/45
MOBILITY & WARM UP
4 Rounds:
200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats
3 Rounds:
With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats
SKILLS & SPECIFIC WARM UP
10.30 Only Burgener Warm Up
13.30 Snatch Technique
On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
Sets: 50-55-60-60-60% 1RM Snatch
CONDITIONING
“CRAZY SPLINTERS”
5 Rounds:
200 Meter Run
10 Box Jump Overs #60/50
10 Power Snatches #43/30
MOBILITY & WARM UP
10′ Mobility Around Trouble Area;
5′ Practice Double Unders; then:
40 Hand To Hand Swing ( Light Kettlebell)
30 Alternate Clean & Jerk
20 Floor Press ( 20 each )
20 Halo
10 Windmill ( 5xside )
SKILLS
Burgener Warm Up
CONDITIONING
Every 90 seconds Build Your Heavy Single of:
Power Snatch
5-3-3-2-1-1-1
Rest 5′ Then
Bring Sally Up
Squat Test #50%BW
WARM UP
5′ Practice Double Unders;
Then 3 Rounds:
5 Ring Row/Pull Ups/Strict PullUps
10 Sit-Ups
15 Air Squats
30 second Warrior Stretch each side
Followed on a Empty Bar:
2 Rounds of
200mt Easy Run
5 Back Squats
5 Elbow Rotations
5 Strict Presses
MOBILITY & SKILLS
Wall Ball Clean – Burgener Warm Up
CONDITIONING
AMRAP 18′
400mt Run
15 Wall Ball #9/6
12 Alternate Kb Snatch #24/16
9 OverHead Walking Lunges #24/16
WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
*Compare to 27.11.17
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
“Back To The Basic”
AIR SQUAT – PUSH UPS – PULL UPS
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 04 / 09 / 2017
WARM UP
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman
MOBILITY & SKILLS
“Back to school”
Air Squat – Push Up
STRENGHT
Shoulder Press
every 30″
5×65%; 5×75%; 5×85%; 3x8x65%
CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
*compare to 27.11.17
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Low Back – Hips – Burgener Warm Up
STRENGHT
Find in 12′ 1 RM of:
Squat Snatch
Rest 5′; then:
CONDITIONING
“CROSSFIT MENTANA COMPLEX”
5 Rounds For Time
1 Squat Snatch
3 Hang Power Snatch
5 Overhead Squats
Start at: Rx #60% 1RM Snatch
Do all 3 movements to complete 1 repetition of the complex. Complete the complex unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
WARM UP
15 m Bear Crawl
20 Push-ups
15 m Crab Walk
20 Jump Squats
15m Burpee broad jumps
30 Mountain Climbers
Jog 400m
MOBILITY/SKILLS
Burgener Warm up – Muscle Ups
STRENGHT
EMOM 8′
1 Hang Power Snatch + 1 Snatch #70% Across
Rest 5′
CONDITIONING
AMRAP 15
4 Bar Muscle-Ups/Chest To Bar
8 Ring Dips
12 Burpee Box Jump Overs #60/50
WARM UP
Run 400m/ Row 500; Then 2 rounds of:
20 Walking Lunges
20 Back Extensions
20 Plate Ground to Overhead
20 V-Ups
Then
Run 400m/ Row 500
MOBILITY & SKILLS
Hips – Shoulders – Burgener Warm Up
STRENGHT
Rest as needed between lifts
SNATCH
5 – 5 – 3 – 3 – 3
CONDITIONING
30-20-10 Front Rack BB Walking Lunges #75% BW
60-40-20 Double Unders
