CrossFit and Personal Training

2 rounds:

• Run to end of gym
• Back Pedal back
• High knees there – fast cycling
• Butt kickers back
• Side shuffle there
• Side shuffle back
• Sprint to Kettlebells

2 rounds

• 10 KB swings – Russian
• 10 kb deadlifts – hinge!
• :30 sec kb goblet squat hold at bottom (work the ankles)
• 10 air squats

Superset for 4 rounds:

• Snatch Grip Deadlift – pick a weight that is moderate to heavy for 5 reps (add 10/5# from last week)
• Step Ups (bar on back) – pick a weight which is moderate to heavy for 5 reps per leg (start with weaker leg) (add 10/5# from last week)

Work for 15 mins.  Then,

Coach lead snatch warm up.  

12-9-6 for time:

• Row for cals
• 1 squat snatch plus 2 bar facing burpee complex (135/95)

* the complex is this: you do 1st snatch, do 2 bar facing burpees, do 2nd snatch, do 2 bar facing burpees, do 3rd snatch, do 2 bar facing burpees…. for 12 snatches, row, then 9 snatch complexes….

** scale as per your coach

Spend 10 min on your handstand:

– no handstand? work on progressions to lunge towards the wall lifting your legs up

– handstand ok?  Work on shoulder taps

– handstands good?  Wall walks

– handstands great?  Free standing shoulder taps

• Roll your adductors/quads – focus on muscles around the knee
• Roll glutes/hammies – all
• Roll your T spine