CrossFit and Personal Training

4 Rounds:

• :30 Slow Bike or Row
• 2 burpees
• 4 squats
• 6 dowel pass thrus
• 8 strict perfect birddogs

Followed by…

• Burgener Warmup

On the Minute x 9 (3 Rounds): Power Snatch Complex – 1 Hang Power Snatch + 1 Power Snatch

• Set # 1 (On the 0:00) – 1 Complex 60% of 1RM
• Set # 2 (On the 1:00) – 1 Complex 65%
• Set # 3 (On the 2:00) – 1 Complex 70%

On the 3:00, we are to reset back to the first weight, at 60%.

Repeat this wave for a total of three waves.

ISABEL!

• For Time: 30 Power Snatches (135/95)

Time cap: 10 mins

** Stimulus wise, we are looking for a weight that we could lift for at least 7 repetitions “touch and go” with very good technique.

d) Finisher: Recovery + Midline

RECOVERY BIKE or ROW: 15:00 of a recovery, conversational pace….

• On the 3:00 – 20 Sit-Ups
• On the 6:00 – 20 glutes bridges
• On the 9:00 – 20 Sit-Ups
• On the 12:00 – 20 glute bridges

• CrossOver Symmetry Iron Scap Protocol

e2) GYMNASTICS ACCESSORY:

Every 30 seconds, for 3 minutes (3 sets) of:

• Interval 1 – Pull-Up Negative x 4 reps @ 40A1
• Interval 2 – Lat Insertion Pull-Up x 8 reps @ 1010 *Keep your elbows pulling to the sides and away from your body (laterally).

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – Jumping Pull-Ups x 20 reps
• Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds

THEN:

Every minute, on the minute, for 4 minutes (2 sets) of:

• Interval 1 – L-Sit Lifts on Box x 20 reps
• Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)

Followed by. . .

• For 60 seconds, perform one set of: Flutter Kicks on Box x max reps

• Roll quads, adductors, T Spine plus couch stretch