CrossFit and Personal Training

• Row or bike for 2 mins

3 Rounds:

• 10 lunges per leg
• 10 mountain climbers
• 10 dowel pass throughs
• 10 dowel overhead squats

Into (all done with an empty barbell):

• 5 Behind the Neck Snatch Grip Presses
• 5 Behind the Neck Snatch Grip Push Jerks
• 5 Hang Muscle Snatches

Into…

• 5 Hang Power Snatches
• 5 Pausing Overhead Squats
• 5 Hang Squat Snatches

Then,

Load up the bar and warm up high hang snatches to 65% of max squat snatch.

** note the wave percentages

• On the 0:00, Set #1 – 65% of 1RM Snatch
• On the 1:00, Set #2 – 70%
• On the 2:00, Set #3 – 75%
• On the 3:00 – rest
• On the 4:00, Set #4 – 68%
• On the 5:00, Set #5 – 73%
• On the 6:00, Set #6 – 78%
• On the 7:00 – rest
• On the 8:00, Set #7 – 71%
• On the 9:00, Set #8 – 76%
• On the 10:00, Set #9 – 81%

9 – 15 – 21 reps of:

• Chest to Bar Pull Ups
• Bar Facing Burpees
• Overhead Squats (95/65)

Every 15 seconds, for 60 seconds (2 sets) of:

• Interval 1 – Front-Weighted Pistol Balance (right leg – https://www.youtube.com/watch?v=FhYX0Py-PfA&feature=youtu.be) x 10-15 seconds
• Interval 2 – Front-Weighted Pistol Balance (left leg) x 10-15 seconds

*Use the rig or other stationary object to hold onto if keeping balance in this position is too difficult.

Followed by. . .

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

• Candlestick Roll to Pistol Balance x 8 reps (4 reps each leg) (https://www.youtube.com/watch?v=SRbfzD5v7x0&feature=youtu.be)

Followed by. . .

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

• Banded Alternating Pistol Squat x 10 reps (5 reps each leg) (https://www.youtube.com/watch?v=nYMla8Kf8QY&feature=youtu.be)

• Roll quads, adductors, T Spine plus couch stretch