WARM UP
3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans
CONDITIONING
“NETTARUN”
AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run
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:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up
CONDITIONING
“ESSENTIAL”
4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats
MOBILITY & WARM UP
12 Minute AMRAP
200m Run
5 Single Arm DB Front Squat (each side) (light/moderate)
5 Single Arm DB Push Press (each side) (light/moderate)
10 Scap retraction Push Ups
20 Hollow Body Rock
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
1 Round
2 Strict Hand Stand Push Up
4 Hang Power Snatch #52/35
6 Burpees Over The Bar
CONDITIONING
“FANTASTIC“
AMRAP 18′
5 Strict Hand Stand Push Up
7 Hang Power Snatch #52/35
9 Burpees Over The Bar
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
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
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Snatch Warm Up
CONDITIONING
“DEVIL IS BEHIND THE CORNER”
FOR TIME: TIME CAP 12′
15-12-9
HANG POWER SNATCH #45/38
DEVIL PRESS DB’s #20/15
THEN:
BRING SALLY UP BACK SQUAT 50%BW
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS!
MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Run/ Double Unders
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
SKILLS & SPECIFIC WARM UP
Burgener warm up
CONDITIONING
“Iron Lotus”
For Time (30 Minute Cap):
400 Meter Run
400 Meter Plate Run #25/15
40/30 Calorie Row
30 Box Jump Overs #60/50
30 Overhead Squats #43/30
30 Hang Power Snatches #43/30
30 Overhead Squats #43/30
30 Box Jump Overs #60/50
40/30 Calorie Row
400 Meter Wreck Bag Run #25/15
400 Meter Run
WARM UP
400 mt jOG
30 Alternate Kb Swing
20 Goblet Squat
20 Halo
10 Boot Strappers
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
For Time in a 25′ Time Cap
2 Rounds
15 Hang Power Snatch #40/25
15 Burpees
200 mt Run
Rest 2′; Then:
2 Rounds
12 Hang Power Snatch #50/35
12 Burpees
200 mt Run
Rest 2′; Then:
2 Rounds
9 Hang Power Snatch #60/45
9 Burpees
200 mt Run
WARM UP
20 Judo push-ups
20 Tuck Crunch
20 Step Ups Over The Box #50/40
20 V-ups
20 Walking lunges
Jump rope 2 minutes
MOBILITY & SKILLS
Dynamic Stretch – Burgener Warm Up
CONDITIONING
For Time & Reps in 20′ Time Cap
100-80-60-40-20 Double-unders
50-40-30-20-10 AB-Mat Sit Ups
25-20-15-10-5 Hang Power Snatches #35/25
ACCESSORY WORK*
A) Row
9x 1:40 on, :20 off
Rest 2:00 after round 5
B) EMOMx6
8 DB Thrusters #20/15
*Do it only if you trained in August!
Us at the usual… We should stand but.. We can not resist …
Warm Up
3 rounds
100m Jog
10 Walking Lunges
10 Pogo Hops
10 PVC Shoulders Dislocate
10 PVC good Mornings
10 Cossack Lunges
Mobility & Skills
Burgener Warm Up
“CFM ABC”
For time
Run 400m
40 Back Squats #43/29
40 Front Squats
40 Overhead Squats
Run 400m
40 Shoulder press
40 Push Press
40 Push Jerk
Run 400m
40 Hang Power Cleans
40 Hang Power Snatch
Run 400m
With this training, we at CrossFit Mentana, let’s take a step back in time to return to basics to re-establish the basics of our sport.
