CrossFit and Personal Training

a) WARM UP:
Burgener warmup (1x with Dowel – 1x with bar)
x 5 Each

• Jump and Shrug
• Elbows High and Outside
• Muscle Snatch
• Overhead Squat
• Snatch balance 2′ Drop
• Snatch balance 4′ Drop
• Snatch Balance

b) STRENGTH:

• Minute 1-2-3 – 2 Hang Snatch at 70%
  Minute 4 Rest
• Minute 5-6-7 – 2 Hang Snatch at 75%
  Minute 8 Rest
• Minute 9-10-11 – 1 Hang Snatch at 80%
  Minute 12 Rest
• Minute 13-14-16 – 1 Hang Snatch at 85%

c) WOD PREP:

• 5 Lunges per leg with empty bar then with 50-60% working weight
• 20 Double Unders
• 5-10 Pistols per leg

WOD:

As Many Rounds in 3 Minutes

• 8 Overhead Lunges
• 20 Double Unders
• 8 Pistols

Rest 1:00

Repeat 4 rounds

(performance: 95/65, single leg box step ups

Rx: 115/80, pistols

Rx+: 135/95, weighted pistols (16/12kg))

d) Extra:

3 Sets

• 12 Nordic Curls (use a sandbag to hold your legs down if you don’t have a partner)
• 10 Barbell Good mornings (increasing weight)
• 8 KB Stiff Leg Deadlifts per leg