CrossFit and Personal Training

Length of gym (repeat 2x)

• High knees
• High knee stretch
• butt kicks
• quad stretch
• spiderman lunge
• inchworm with pushup
• burpee broad jump
• lateral lunge
• over and under the fence

• 10 empty bar deadlifts
• 10 box jumps
• 10 wallballs

WOD

From 0-15 minutes

Chipper Christine

• 1500 meter row
• 36 deadlifts (225/155)
• 63 box jumps

from 15-20 minutes, rest

from 20-40 minutes

• Partner 1 does 75 wallballs
• Partner 2 is holding a handstand

then

• Partner 2 does 75 wallballs
• Partner 1 is holding a handstand

You can only do wallballs when your partner is upside down

Scale for handstand is to hold 3/4 bodyweight overhead locked out

OLY Saturday

• Drop Snatch Balance – work on singles with no dips
• Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1
• Snatch grip pulls – 4 sets of 3 reps @ 100%

OLY Sunday

• Pause Snatch from below knee (Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3.
• Split Jerk: 4,4,2,2,1,1,1 Work up to a heavy single – switch lead leg every rep
• Power Clean – work to a heavy triple (drop each rep)